Biceps triceps congestion guaranteed
Strengthen your arms in 30 minutes with giant sets! Here is my arm training program with my top triceps exercise and biceps exercise in superset and giant series as well as my tips for big arms to save time and have a maximum congestion and a classic physical top. Details of the workout in the gym:
First exercise in superset : (both exercises are performed without recovery time). Standing curl with the Ez bar for the biceps High pulley extension for the triceps. Four sets of 10 repetitions are performed for each exercise with 1 minute of rest between each set (1 set = 1 superset).
Second exercise in triset : (3 exercises in a row) Hammer grip curl seated with dumbbells (10 reps) Ez bar to the front (10 reps) Tight grip bench press with the same bar (15 reps) 1 minute rest between each triset.
Third exercise in Biset: Spider Curl with weights (12 repetitions) Rope extension behind the neck (12 repetitions) 1 min rest between each superset. Last exercise in giant set: Machine Dips (12 reps) Bench Presses (12 reps) Super Finisher Curl on Low Pulleys (10 + 10 + 10) 1 min rest between each giant set.
Find the Complete Program to get big arms here on 12 weeks.
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