Arms are by far the most popular muscle group for training. Everyone wants these biceps and triceps to appear when they are bent on the stage, or to bring this scroll to a sudden stop on social networks.
Just because you want massive hands, it does not mean that you need to devote hours of the day to improve them. You also don't need fancy cars. All you need to create sleeve splits is 20 minutes, free weights and dedication.
This workout only requires equipment that you can easily keep at home or be found in the gym. If you do not have a bench, you can easily lie on the floor instead.
You will attack each muscle group with a technique called a "set of giants". With giant sets you do not do all sets for exercise 1 (for the biceps in this case), then all sets for exercises 2 and so on. D. As usual. Instead, do one set of exercises 1, then, without resting, one set of exercises 2, and so on. Continue in this way until you complete one set of each listed exercise in a row. Only after completing one giant set can you rest 45 seconds before the start of the next giant set (for the triceps in this case).
Exercises are paired so that they can be done using the same equipment. The technique tips below include two exercises in each record, as they are such close relatives.
Rounded twisting and twisting with wide grip
Twisting the rod is about as easy as it turns out. Keep your elbows on the sides, fold the bar at a 45 degree angle and do not use a pulse. If you prefer an EZ bar, use this instead.
In this diagram, you will perform boom curls in two different ways. First, you will use a higher width grip to get the outer biceps. Then follow the shoulder width of the tire to blow up the inner head. You do not need a lot of weight, since you will perform 16 repetitions between the two versions.
Twisting dumbbells and curl
Once you are done with the barbell, use it for dumbbells. The barbell is great for lifting heavy weights with both hands, and using dumbbells makes each hand work independently. Your hands will be tired of twisting the bar, so push down on yourself, not looking up from a good shape.
Do your traditional dumbbells with your palms up for all 8 reps, trying not to swing your body or elbows to lift weight. Once you are done, twist the dumbbells into the waving position of the hammer to blow up your brachialis and forearms. If you need to use different dumbbell pairs for each curl variation, go for it.
Skullcrusher and tight-fitting bench
If you're not a novice, you probably made this superset — or at least saw it. You do not need a bench to perform these exercises, but when using the bench setting, you must simplify the transition from one exercise to another.
As in the case of biceps, these first two exercises are barbell exercises, and if you prefer, you can use the EZ-bar. Perform a twist using a narrow grip for the required number of repetitions. Keep your upper arms still when you lean on your elbow to bring the weight back.
Without changing the grip, go to the press. Keep your elbows close to your body and make these triceps burn. You do not need to fail here, but you need to focus on compressing the triceps above and controlling the weight on the way down.
Tate Press and Kick-back
Tate presets will burn all three heads of the triceps in one simple motion. Lying on a bench or on the floor, hold the dumbbells vertically on your chest, with your elbow, with your palms on your legs and fingers. In one fluid movement, push the dumbbells up, turning them to a horizontal position, when you squeeze your elbows and press the triceps.
Focus on your triceps, and not just pushing dumbbells. This exercise can damage the elbows, so use the correct shape and squeeze at the top of the movement.
As soon as you finish, stand up and finish with double triceps sleeves. You need to be in the tilt position to properly load the triceps, so that the hinge from the hips and keep your back straight. When you press on the weight, hold your hands above half the floor on the sides. Only the bottom of the arms should move when you lean back from your elbow to push the weight back.