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11-minute biceps workout for larger arms



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To grow, you sometimes have to go through hell. That's twice as much for your muscles – to pump them up properly you have to push them through the bell.

Men's Health Fitness director Ebenezer Samuel, CSCS, uses this punishing finishing course to blow his biceps in just over 10 minutes. You will not just pump through endless repetitions. The key to this training is excitement – and the work stays upright even when you feel like you do not need to put more pressure.

To perform the circuit, you will need a range of dumbbells, an EZ bar and an adjustable weight bench, so this workout is best for the gym.

The 11-Minute Bicep Tension Hell Circuit

Left Armpreacher Curl

1 Minute

Adjust an adjustable bench at an angle where you can rest your left arm with a dumbbell. Keep the tension on the bicep constant by randomly switching between the following four positions and holding down for 2 seconds each:

  • Forearm almost touching the bench pad
  • Forearm parallel to the ground
  • 90 degree angle at the elbow [19659010] Forearm Just Before the Perpendicular to the Ground

    Jump through the four positions for 1 minute.

    Right Arm Preacher Curl

    1 minute

    Adjust an adjustable bench to an angle where you can rest your right arm holding a dumbbell. Keep the tension on the bicep constant by randomly switching between the following four positions and holding down for 2 seconds each:

    • Forearm almost touching the bench pad
    • Forearm parallel to the ground
    • 90 degree angle at the elbow [19659010] Forearm just before the vertical to the ground

      One minute through the four positions.

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      Constant-Tension Spider Curl

      1 minute

      Position on the tilt the bench, lean your chest against the back pad and hold an EZ curl wand. Change the following two positions one at a time and hold them down for 2 seconds.

      • Arms almost straight, elbows slightly bent
      • Lower arms parallel to ground, elbows at 90 degrees

        Repeat for 1 minute.

        Take a break to finish the round and repeat the cycle twice for a total of 3 rounds. Use the routine either as an arm-day finisher or as a stand-alone workout.

        The key to surviving this journey through Hell's Hell is to make the most of your peace. "There's just enough peace to get you through the racetrack," says Samuel. "Your left arm rests while your right hand is on the one-minute preacher, and vice versa, and then you get a one-minute break after the spiders, and for every minute you train, there's no relief for your biceps." 19659029] You're under constant pressure – so it's important to stay in shape. "Key is shape," says Samuel. Nailing your entire upper arm to the cushion on the Preacher's section and moving only at the elbow joint, fighting on the spider's laces to keep your upper arms perpendicular to the ground, and walking easier on the spider flakes, your arms are already at this point tired, and we're just trying to end up with a few more powerful squeezing moves. "

        For more tips and routines from Samuel, check out our full set of Eb and Swole workouts.


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