How To Get Big Arms - MUCH FASTER!! (Triceps and Biceps)
Автор: Strength Team
Загружено: 2017-07-22
Просмотров: 893533
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I always get guys that are tired of being skinny and having small arms message me about how to make their arms bigger and stronger, so here it is guys. How To Get Big Arms - MUCH FASTER!!
*Warm Up - Preacher Curl Machine - 3 sets x 10 reps (2/2 sec tempo)
1) Barbell Killer 21's - 3 sets x 7/7/7 reps (stay upright, no swinging)
2) Seated Dumbbell Curls - 3-4 sets x 10 reps (drop set optional)
3) Seated Dumbbell Hammer Curls - 3 sets x 5/5/5 reps
4) Incline Dumbbell Curls - 3 sets x 10 reps (strict form)
5) Dumbbell Spider Curls - 3 sets x 10 reps ( no swinging allowed)
6) Cable Reverse Curls - 3 sets x 10 reps
"TRICEPS"
1) Decline E-Z Curl Bar Extensions - 4 sets x 10 reps (SQUEEZE)
2) Cable Behind Head Rope Extension - 4 sets x 10 reps (CONTROL)
3) Cable Straight Bar Push Down - 4 sets x 8-12 reps
4) 1 Arm Extension - 4 sets x 8-12 reps
**SUPER SET**
4) 1 Arm Underhand Extension - 4 sets x 8-12 reps
***OPTIONAL***
Dumbbell Curl + Dumbbell Extension (Watch 8:05 of the video)
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