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Follow these arm workouts to add big fairs



This month's great workout from the Men's Fitness magazine is designed to give your biceps, triceps, and shoulders a serious muscle size in just four weeks. They do not train these muscle groups once but twice a week to give them the extra incentive they need to grow bigger and stronger in no time. In addition to two arm and shoulder workouts per week, there is a chest and back session as well as a leg and abdominal muscle session. While the focus of muscle building is on your arms and shoulders, aiming at your other big muscle growth as well.

How the Plan Works

This month's four-week training consists of four sessions per week. Workout One targets the chest and back; Training two, your arms and shoulders; Training three, legs and abdominal muscles; and training four, arms and shoulders again. This approach means that biceps, triceps and shoulders are trained directly twice a week. The increased exercise time and increased workout volume cause these muscles to grow much faster than you thought possible.

Each training consists of five moves The first two moves are large, compound lifts that are executed in straight sets of eight reps of five sets. The last three moves, which are more focused on isolation, form a tri-set. This means that you execute them in sequence without resting until you have completed all the repetitions of the third move. The first two movements of the first training for arms and shoulders are shoulder-focused, with the tri-set working on the arms. This is reversed in the second session of arms and shoulders. Just do the training in the right order, stick to the sets, repetitions, pace and rest periods, and change your torso with more muscle mass right down the line.

Tempo Training

To get the full effect of this workout, you must maintain the four-digit pace code for each exercise. The first number indicates how long it will take you to lower the weight in seconds, the second, how long you want to stop at the bottom, the third number, how long you will need to lift the weight, and the last digit, how long you hold up

Accelerated accumulation time increases your heart rate to burn body fat and break down muscle tissue to make it bigger and stronger. Keep each repetition smooth and controlled so that your muscles ̵

1; and not your swing – do the work and move through the entire movement.

Your Four-Week Big Arms Plan

This is how you structure the four weeks of the plan. Click on the links to jump to this specific training.

Training 1: Chest and back

Training 2: Arms and shoulders

Training 3: Legs and abdomen

Exercise 4: Arms and Shoulders

Exercise 1: Chest and Back

1 Bench Press

Sets 5 Reps 8 Tempo 2010 Calm 60sec

Lie on a flat bench and hold the dumbbell slightly wider than shoulder-width. Spread your core and lower the rod towards the chest. Push back to the beginning.

2 bent series

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand up with a stake on the back of your shoulders. Keep your chest high and hold the core, crouch as deep as you can. Drive through your heels again to return to the start.

2 Front Bars

Sets 5 Reps 8 Tempo 2010 Rest Rest 60sec

Stand up and hold an elliptical strap over your shoulders. Hold your core and squat as low as possible. Drive through your heels again to return to the start.

3A Glute bridge

Sets 3 Reps 12 Tempo 2111 Rest 0sec

Lie with the upper back on a bench and a barbell over the thighs. Raise your hips, push your buttocks muscles up, and then return to the start.

3B Good Morning

Sets 3 Reps 12 Tempo 2010 Rest 0sec

Get up and hold a light dumbbell over the back of your shoulders, feet shoulder width apart. Hold your core firmly and bend slowly from the hips forward until your thigh muscles allow it, but not beyond the horizontal. Back to top.

3C barbell roll-out

Sets 3 Reps 12 Tempo 2111 Rest 60sec

Knee at the bottom holds one Dumbbell with both hands. Roll the bar forward so that you lower your upper body while keeping the core taut. Then use your abdominal muscles to return to the beginning.

Exercise 4: Arms and Shoulders

1 Overhead Press

Sets 5 Repeats 8 Tempo 2010 Pause 60sec

Stand shoulder-width apart with your dumbbell over your chest, hands slightly wider than shoulder-width. Push the bar up until your arms are stretched, then lower it back to the beginning.

2 Rack Pull

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand up in front of a barbell, the at knee height resting on safety bars. Bend the bar with a double handle and lift it up to push your shoulder blades up.

3A Dumbbell with Barbell

Sets 3 Reps 12 Tempo 2111 Rest 0sec

Sit with dumbbells by your side on a bench, palms facing forward. Hold your elbows, roll the weights up and push the biceps up. Lower it back to the beginning.

3B Standing Dumbbell Curl

Sets 3 Reps 12 Tempo 2111 Rest Rest Rest ] 0sec

Hold the dumbbells with their arms outstretched, palms facing forward. Hold your elbows, roll the weights up and push the biceps up. Lower it back to the beginning.

Extension of the Triceps 3C

Sets 3 Reps 12 Tempo 2010 Rest Rest 60sec [19659004] Get up and hold a dumbbell over your head with both hands, arms straight. Keep your chest high, lower the weight behind your head and then lift it back to the beginning.


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