Raise your arms: an arm training program

Everyone who comes to the room has different goals. The first goal is to have a huge chest, the second is to get just as big, and not a single person in the room wants to have big hands. And who wouldn’t?

It’s a good motivation, but it’s the wrong path for people to take. They train biceps more often than triceps, even though triceps take up ¾ of the arm. So don’t forget about the triceps.

Everyone wonders why powerlifters have such powerful arms. They train their triceps because they are great helpers in the barbell press. They do a lot of barbell bench presses and train their triceps with a dumbbell. Of course, their training is not easy. For me, the only way to build muscle is to build strength first… no exceptions. Muscles need to be stronger to start growing. Some have large triceps, others have powerful biceps. But for example my triceps heal faster, which just shows that they are bigger. My friend has the opposite problem, he has stronger biceps. But knowing this, you can start training the muscle group better late. A guide to all the exercises can be found here.

Biceps

Larry the Scotsman with a barbell. The first muscle you will work will be the biceps. Exercise – Larry Scotsman with a barbell. I do 2 sets to warm up to get the blood flowing to the muscle. Then I do 4 heavy sets of 3 reps. Increase enough weight to perform 3 repetitions on all 4 sets.

Biceps on the machine. After lari scotch with a barbell, my partner and I perform this exercise. The warm-up doesn’t require many sets, so we only do 1. Then we do 1 heavy set of 6-8 reps. Next we perform the pyramid. We start with a heavy weight and reduce it every time we stop or can’t lift it.

Rope for both hands. I like this part better. We do 3 super sets of 25 repetitions. He gains a little weight, but not too much. After this exercise, our biceps should be finished.

Triceps

Tight pressure. Then we got to the triceps. The first exercise we will perform will be the close barbell press. Also, as with the barbell squat, we perform 2 warm-up sets and 4 heavy sets of 3 repetitions each. Perform the exercise correctly and slowly. This is how we do things…slowly!!

French press (using a string). 1 warm-up set, 1 heavy set and we do the pyramid again. I do the last set very slowly to feel the muscle burning. I do this until I can do 1 rep.

Triceps with rope. We do 3 super sets of 25 repetitions. We don’t “read” and perform with great posture.

Dilbis

Hammer (Hammer). After the triceps, the biceps should be rested. First exercise for the forearms: Hammer. This exercise also works your forearms and biceps. We perform 2 warm-up sets and 4 sets of 3 repetitions each.

Hammer Larry on the bench. We will conclude the training with this exercise. We perform 50 repetitions, but not immediately. Rest for 10-15 seconds and finish the exercise.