Tired of scrawny arms? Time to build up some brawn up there—and that too in just a couple of weeks! Read on to build bigger arms and earn instant respect.
Fitness experts across the globe agree that nothing, we repeat, nothing will help you get big arms faster then training biceps, triceps and forearms together on a single day. When you are fresh and when your glycogen stores are full, that’s the best time to train your arms, as it will produce a much more intense arm workout leading to better gains. The body parts trained first will always improve faster than those at the end of the workout when you are fatigued.
THE WORKOUT
These Workouts will add the most muscle to your biceps, and triceps. secured.
Friday Arm Specialization
Biceps:
EXERCISE 1: BARBELL BICEPS CURL 4 sets of 8-12 reps
EXERCISE 2: INCLINE DUMBBELL BICEPS CURL 3 sets of 8-10 reps
EXERCISE 3: INCLINE CABLE CURL 3 sets of 8-10 reps
EXERCISE 4: CABLE HAMMER CURL
Triceps:
EXERCISE 1: ROPE TRICEPS PRESS-DOWNS 4 sets of 8-12 reps
EXERCISE 2: Close Grip Bench Press 3 sets of 8-10 reps
EXERCISE 3: Overhead Dumbbell Extensions: 3 sets of 8-10 reps
EXERCISE 3: Dips 3 sets of 8-10 reps
forearms:
EXERCISE 1: REVERSE BARBELL CURL 3 sets of 8-10 reps
EXERCISE 2: REVERSE WRIT CURL 3 sets of 8-10 reps
EXERCISE 2: BEHIND THE BACK BARBELL WRIST CURLS 3 sets of 8-10 reps
EXERCISE 2: DUMBBELL WRIST CURLS 3 sets of 8-10 reps