قالب وردپرس درنا توس
Home / Fitness and Health / This 4-week arm workout program builds strong biceps and triceps

This 4-week arm workout program builds strong biceps and triceps



  image "title =" image "src =" data: image / gif; base64, R0lGODlhAQABAIAAAAAAP /// yH5BAEAAAAAAAAAAAAAAAAAAA "" -src = "https://hips.hearstapps.com/hmg-prod.s3. DE / images / moves-trip-1551480975.png? resize = 480: *" data -izes = "auto" data-srcset = "https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/ moves-trip-1551480975.png? resize = 640: * 640w, https: // hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/moves-trip-1551480975.png? resize = 768: * 768w, https: //hips.hearstapps.com/hmg-prod.s3.amazonaws .com / images / moves-trip-1[ads1]551480975.png? Resize = 980: * 980w "/> 

<p>
			<span class= Allie Holloway / Men's Health Composite

EB's ULTIMATE 10 FOR 2019

You always wanted eye-catching biceps and triceps with jersey (or is it the other way round)? This month in the second episode of our one-year series You'll get the specific training you want, we'll shape your arms. We will give you more next month.

It takes longer to master the bicep curl than you think. I was there. Before I built the arms I wanted, I made the mistakes that boys often make, swaying with my torso and "curling" more with my shoulders than with my weapons.

But for the past five years, I have been working with great coaches and professional athletes to help clients develop a smarter, faster approach to the big arms.

This month's training schedule contains several secrets inspired by The New Rules of Muscle my new training video. You focus on the time under tension and slow down your repetitions to make your muscles work harder. So be prepared to raise your arms – and maybe buy some new teas.

Directions

Complete this workout twice a week. Train on 3 other days. Make 4 sets of 15 pushups on each day, 4 sets of 10 rows of dumbbells on each arm, and 4 sets of 15 jump squats on the last. Rest all other days.

Warm Up

Prepare your arms with 2 sets of 10 reps for each exercise. Pause for 45 seconds after each set. Finish with 1 minute Jumping Jacks.

1. Halfway break dumbbell curl

Stand with light dumbbells. Wrap it around your chest and then lower it slowly. Pause when your forearms are parallel to the floor. Finish the lowering. This is 1 repetition.

. 2 Slow pushing pushup

Bring the pushup position directly under your shoulder with your hands. Lower your torso until your chest is an inch from the floor. Take 3 seconds to do this. Push Up This is 1 repetition.

The Workout

Make 3 sets of each superset.

Superset 1

1a. Semi-kneeling biceps curl

Kneel on the shins, thighs perpendicular to the floor. Hold moderately heavy dumbbells on the sides, palms facing each other. Move the right dumbbell towards the chest while turning your palm. Press together and then return to the beginning. Do 10 reps per arm alternating between 2 curls on the right and 2 on the left.

Eb says: "Too many boys rocking on the hull while curling. Keep your torso calm as you do this. "

1b. Dumbbell JM Press

Lie on a bench and hold the dumbbells, arms straight but slightly tilted to the forehead. This is the beginning. Bend your elbows and shoulders and lower the dumbbells until they touch your head. Reposition the movement to bring the weights to the beginning. This is 1 repetition; do 10.

Superset 2

2a. Break Skullbreaker

Lie on a bench and place the dumbbells directly over your shoulder. This is the beginning. Bend your elbows and lower the dumbbells toward the head without moving the upper arms. Pause for 1 second when the dumbbells almost touch your shoulders and then return to the beginning. This is 1 repetition; do 10.

2b. Pause and twist Hammer Curl

Kneel down on the shins, thighs perpendicular to the floor. Hold moderately heavy dumbbells on the sides, palms facing each other. Bend both dumbbells towards the chest, the palms are still facing each other. Lower the weights until your forearms are parallel to the floor, and then turn the dumbbells so that your palms face the ceiling. Hold the dumbbells until your palms are facing each other again and lower them towards the floor. This is 1 repetition; do 8.

Superset 3

3a. Spider Curl

Set an adjustable bench to a tilt angle of 30 degrees. Lie on the bench. Your breast should have just gone. Hold a medium-weight dumbbell in your right hand, your arm straight, and your palm to the left. Lure the weight to your chest and then lower it in a controlled manner. This is 1 repetition; Do 8 per arm.

Eb says: "Do not start swinging with your upper arm; keep it stationary throughout. "

3b. Kneeling Break Kickback

Hold light dumbbells by your sides. Kneel on the shins and bend the waist. Keep your upper arms parallel to the ground. Just move your elbows and push the weights back until your arms are straight. Hold for 2 seconds, then lower. This is 1 repetition; do 8.

Want more muscle building workouts like this? Watch the first Ultimate 10 program or get the new training video from Eb, The New Rules of Muscle for exercises like this:

Order now

Source link