After watching a 1000 videos I have taken different exercises to build up very own arm workout. Let’s get into it.
Warm up
Like any other muscle group, we will start by warming up. I recommend a couple sets for very light dumbbell curls and super set them body weight dips. Warming up is very important. Think the guy who can lift the most amount of weight. Even that guy warms up with the bar.
Close grip bench
This is by far the best tricep exercise out there. This is where you wanna go heavy. You wanna adjust your grip as close as possible but not so close that you are uncomfortable. Think about regular push ups vs close grip push ups. This is the same way you want to treat close grip bench. 2 warm up sets and 3 working sets should do the trick.
Heavy curls
This is the heavy exercise for biceps. You want to warm up with a set and do 10-12 reps. Next 3 working sets of as heavy as you can possibly can go. Now this is where you wanna be careful. You want to do 3 sets of 3-5 reps but need to make sure that you keep your form. There is no need to go all out on this one if you are gonna bend your back each rep. Form is key here, eventually you will develop a mind muscle connection and form will come naturally.
Tricep cable pushdowns
Next up we have cable push downs. This is my favorite tricep exercise. For this one use the cable for push downs. Pull down the cable and hold it at a 90 degree angle. This is the starting position, and you want to extend out and hold. When you come back up you need to stop at 90 degrees. This exercise is the best exercise to pump your arms. Sometimes I like to super set these with light weight curls.
Hammer curls
This is my favorite exercise period. And in my opinion the best exercise for biceps specially when you want to get a good pump going. I love this one in particular because you do not need to keep form on this one. You just need to go heavy. Just go heavy on these even if you have to swing. But make sure you contract and develop that mind muscle connection.
These are my top 4 exercises for arms but there are many others. For example preacher curls and skull crushers are great. I believe that people need to have specific exercises. Not everything will work for everyone.
For me arm day is all about the pump. I know a lot of people look badly at chasing the pump, but I strongly disagree with them. I chase the pump! You take a good supplement like citrilluine malate and a good arm workout will make your arms look massive and all the forearm veins will pop up making you look bad ass.
To end… One thing I like to think in terms of fitness is that you will get out what you put in. Fitness is all about being honest with yourself, being honest about the work that you are putting in. There are many things in life that you have no control over. For example no matter how much effort you put in a relationship or at work or basically anything else… there are no guaranteed results. However with fitness that is not the case. You get out what you put in.
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