Building bigger arms requires: big/strong triceps, concentration/focus, throwing around some weight and a few bad ass routines. Here is the follow up to the triceps workout.
1) concentration curls 5 sets 25-20-15-10-8...weight increases, focus remains
2) rope curls across body Superset w/straight kneeling rope curls - 4 Sets of 15 each
3) big boy weight..4 sets of olympic barbell curls--15-10-8-6[strip plates off at each set and rep out 20 with empty bar, focus on slow release] +Use a spotter (keep you elbows friggin tight and don't raise them or use shoulders to lift this, you will be doing injustice to your bicep development!!)
4) 4 Sets of close grip inclined straight bar curls [lean on bench inclined at 3or4, have spotter pass you bar and rep out until failure, hold at top for 3 seconds and release slowly]
5) lets finish this with 4 sets of 20--CABLE curls [lie on floor, grab W bar or straight bar and curl down towards your chest/chin area, this will generate a full extension]
Biceps don't need to be a two hour Workout, they get hit enough during the week when training other body parts. just focus on the time you have and concentrate on the movement, especially releasing to contract different muscle fibres. Remember ego stays checked in with your belongings in the change room for this one-Quality trumps quantity.
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#razfit
Flexibility is an extremely important part of maintaining a high fitness level. A muscle workout offers number of benefits to your life not just your health, also your physique and you don’t need to bulk up to get these benefits
ReplyDeleteRegards Anthony