The search for larger arms requires you to train smartly to provide the stimulus they need to grow quickly. But that does not mean we’re going heavy. In fact, it is more effective to focus on good quality reps with a full range of motion to get a pump and fatigue more muscle fibers, which will result in faster results.
This six-movement superset session starts with two movements that pump the blood, goes on in two difficult bodyweight climbs, and ends with a few sets of high repetitions to shock your muscles and make them fat.
How to do the workout:
This session is composed of three supersets. Make all the representatives of the movement 1A, sticking to the sets, the representatives and the rest indicated, then make all the representatives of 1B. Repeat this process until all sets are complete, then go to the next superset. In this way, you will work harder and smarter on your biceps and triceps.
Warm-up with shoulder, elbow and wrist movements, followed by a few light sets of incline dumbbell curls and inclined EZ-bar triceps extensions. Gradually increase the weight of each warm-up game while reducing the number of repetitions until the next weight increases.
1A- Incline dumbbell biceps curl:
Why: Starting with your fingers at the back of your torso will increase the vary of motion.
- Lie again on an incline bench with a dumbbell in each hand and your fingers straight.
- Keeping your elbows in position, curl the weights up to shoulder peak and squeeze your biceps.
- Slowly lower back to the start.
- Sets: four Reps: 12 Rest: 30sec
1B- Incline EZ-bar triceps extension:
Why: Using an incline bench adjustments the angle of assault on your triceps.
- Lie back on an incline bench, preserving an EZ-bar in both fingers with a shoulder-width overhand grip.
- Keeping your elbows pointing straight up, decrease the bar towards the top of your head, then straighten your arms to return to the start position.
- Sets: four Reps: 12 Rest: 60sec