Lee Labrada’s arm workout

Walk into any gym and you will see tons of bodybuilders enthusiastically doing arm workouts to further develop their arm muscles. Here they are, pumping one approach after another with the barbell. Why does everyone think that arms are the most desirable muscle group to develop in bodybuilding?

I’ll tell you why. Well-developed arms are undoubtedly the most visible sign that you are strong and healthy. It tells the world that you train. And since you can’t just walk into the gym and interlace your arms, it also tells people that you worked hard to get those arms. There’s a lot of personal satisfaction in that. Lee Labrada Arm Workout: Add 2 inches to your arms in 12 weeks

All men admire well-developed arms, whether their ego allows them to or not. Women like to feel power in the hands of their partner. And children feel safe when they are held by their father’s strong hand. Let’s face it, we love our strong, muscular arms!

Hands are not that difficult to grow. There are many frustrated athletes who can’t grow their arms. It seems like no matter what they do, there’s no way they can “punch” each other’s hands. If you are part of this frustrated crowd, worry no more. Once you figure out how to grow arms and have the right tools, it’s only a matter of time before you’re wearing a tight polo.

I will share with you my best arm workout routine. You might be surprised at how easy it is, even advanced athletes are very accustomed to adding 5 or more inches on their arms with this powerful program. Does it sound interesting? Continue reading…

Hand training basics

Arm training should start with the triceps first and then only the biceps. Well, let’s start with the triceps. We’ll start with the triceps first because they are larger than the biceps. Finding an athlete with large, developed triceps is much more difficult than finding someone with large biceps. Why?

It really takes a lot of effort and time to develop really powerful and massive triceps. And let’s face it, many people ignore their triceps in favor of the more “attractive” biceps. And this is a big mistake. You see, the three muscles that make up your triceps make up two-thirds of your arm. So, if you really want to grow impressive “arms”, your best bet is to start training your triceps very seriously.

Now, before I reveal my routine, let’s take a look at the summary. My full list of workouts looks like this:
Training frequency: 2 done, 1 free, 1 done, 1 free.

This means I train 2 days in a row and rest the next day. Then I train the next day and the next day is off. Then I repeat this sequence. I never weight train more than two days in a row because I have found that to make a muscle grow faster, I give it a day off to give the muscle enough time to recover. On my day off I do cardio to stimulate circulation, which in turn speeds up recovery and development. That said, if you’re stuck with your current routine, try adding a few extra rest days each week. You can actually gain weight with less exercise!

Day no. 1: Chest/Shoulders/Triceps
Day no. 2: Back/Biceps/Abs
Day no. 3: rest day
Day no. 4: quadriceps/biceps/calves
Day no. 5: rest day

Then I repeat

Now you can really customize this list of workouts to fit your defined goals. For example: If you don’t want to do a workout on the weekend (and many people do), try 2 done, 1 free, 2 done, 2 free. Then repeat. This way you will have Wednesday, Saturday and Sunday free every week. (An extra day off can be good for you!)

Looking ahead, there are 10 things you need to do to make this bodybuilding workout as effective as possible:

1. Track your workout using the workout window. If you don’t have a logo, you can write it on the wall calendar. Put it in your training bag.
2. Use as much weight as possible for the specified number of repetitions of each exercise. Try to increase your training weights as much as possible each week.
3. Complete each approach to failure, meaning you cannot complete another repetition without assistance. If you’re running low, you’ll need to reduce the weight by 10% to complete all the reps.
4. Rest 1 to 2 minutes between each approach.
5. The total duration of training must not exceed 60 minutes, including warm-up. You will need to spend about 15-20 minutes per body part.
6. If you are a beginner, remove 1 set from each exercise and focus on performance instead of heavy weights. (You’ll thank me later!)
7. Use strict form in all exercises.
8. Reduce stress and sleep at least 8 or 9 hours every night.
9. The enemy of arm development is overtraining. Doing too much will stall your progress. Resist the temptation to do more.
10. Use the right foods and supplements. No training program in the world will work if you don’t follow the right nutrition. Use protein to help you reach 6 meals a day.

Triceps exercises

Perform triceps exercises after chest and shoulders. This warms up your triceps and, secondly, pre-fatigues them so that they can be pushed to the threshold of development with minimal work. did you understand correctly? Now let’s look at my triceps workout…

Exercise no. 1: Pull the rope down

• After warming up, perform 3 sets of 10 repetitions or to failure, whichever comes first.
• On the last set, reduce the weight by about 10% and immediately perform another 5 repetitions without rest.

Advise: When you hold the rope, keep your thumbs up. Keep your shoulders and chest pulled back. Keep your elbows pressed to the sides of your torso.
Avoid: Avoid tilting your wrists upward during the exercise, as this puts unnecessary strain on your wrist joints. Keep your wrist straight and locked; and don’t let your elbows flare out to the sides. Keep them close to the sides of your torso.

Exercise no. 2: Bench Press: (One of the best exercises for developing triceps.)

• Perform 3 sets of 10 repetitions.
• On the last set, lower the weight and immediately perform 5 more repetitions without rest.
Suggestions: Using a straight barbell or EZ push-up, grip the barbell so that it is 6 inches wide in your hands. Slowly lower the barbell to the base of your chest, keeping your elbows close to your body. Then, push straight back into the starting position. Repeat.
Avoid: To bounce the barbell off your chest. Always maintain control during the performance. Slowly lower the barbell.

Exercise no. 3: Overhead vertical extension with a dumbbell

• Perform 3 sets of 10 repetitions.
• On the last set, lower the weight and immediately perform 5 more repetitions without rest.

Suggestions: Sitting on a bench with your arm directly above you, slowly lower the dumbbell to your neck, keeping your forearm at a 90-degree angle. Contract the triceps muscle at the end of the exercise and return to the starting position.

Avoid: Making a move too hastily and in any way. This could cause neck and head injuries. Don’t let your wrist wobble under the weight; Keep them captured.

Remember that when you train your triceps with these exercises, you are actually loading your triceps from three different angles. In the first exercise, the rope pull, when the arms come down, they are parallel to the torso line. In the second exercise, pressing lightly, your hand forms a ninety degree angle to your torso. In the last exercise, the overhead curl, your arm is once again parallel to your torso, except this time it’s at a reverse 180-degree angle from the first exercise. Do you take the corner?

Let’s go to the biceps

Since the biceps are a small muscle group compared to the other muscles in the upper body, I train them immediately after training the back. Back training will not only warm up your biceps, but will “pre-fatigue” them, pushing them to the “threshold of development.”

• Always do everything at maximum amplitude. Never sacrifice technique to lift heavier weights.
• Always lower the weights slowly to keep stress on your biceps.

Exercise no. 1: concentrated curl

No, this is not a typo. I’ve found that starting my biceps workout with an isolation exercise for one arm at a time really helps me grow this muscle because this rigorous exercise forces the biceps to work with little help from any other muscle group.

• Perform 3 sets of 10 repetitions.
• On the last set, lower the weight and immediately perform 5 more repetitions without rest.

Suggestions: Rest your elbow on the inside of your thigh. Keep your hand on your thigh during the exercise. Bring the weight up to your shoulder and squeeze when your arm is overhead. Keep your hand rotated clockwise.
Avoid: “chirping” or spinning or not operating at full amplitude. (especially at the bottom when you need to reach out).

Exercise no. 2: EZ Bar Biceps Curl

• Perform 3 sets of 10 repetitions.
• On the last set, lower the weight and immediately perform 5 more repetitions without rest.

Suggestions: Use a wide enough grip so that your hands are wider than your thighs. Bend slightly forward at the waist. Bend the weight, keeping your elbows locked on your torso.
Avoid: Always fully extend your arms when lowering the barbell.

Exercise no. 3: Scottish bench press-up (45 degree angle)

Since this exercise limits the movement of the upper arm in the final part of the exercise, a greater load falls on the lower biceps. Use this exercise in place of barbell curls, alternating it with every other workout. (In other words, barbell curls or 45-degree curls, but not both in the same workout.
• Perform 3 sets of 10 repetitions.
• On the last set, lower the weight and immediately perform 4 more repetitions without rest.

Tips: Keep your armpits on a soft pad and try to bend with your biceps rather than your shoulders or back muscles.
Avoid: Excessive twisting or leaning forward during performance. Also, don’t bend your elbows excessively at the end of the exercise; bend it until you feel it locked. Lower it slowly! Otherwise you risk serious injury.

Exercise n.4: Hammer

Most bodybuilders underestimate this exercise. The “hammer” actually helps build thickness in the biceps and upper forearm, brachialis and brachioradialis muscles.

• Perform 3 sets of 10 repetitions.
• On the last set, lower the weight and immediately perform 4 more repetitions without rest.

Suggestions: Keep your thumbs up, palms facing each other. Raise and lower yourself slowly using constant tension.
Avoid: Supti during the performance.

AS! Print this article and bring it with you to your workout the next time you train your arms! I’m sure you’ll start to see how wonderfully your hand has grown! Leave your “spaghetti hands” at home forever.

This arm workout will definitely give you a boost and make your arms grow by leaps and bounds. If you think it’s not much, it’s because it’s actually not much! At this point you might be thinking, “Okay Lee, you’ve told us your program, but why does it work?”

That’s why it works

Over the years I have noticed that the number one problem for athletes with a supposed inability to develop arms is overtraining. Too much stimulation can be just as harmful as too little. This particular arm workout is just the right amount. Try it and you’ll see. Use this program and you will be close to your goal of growing thick, powerful arms!