Fast 10 Minute Arm Workout
Get Quick And Rapid Results: http://goo.gl/nZTxe1
Hey guys, it's Jonny again! Today I'm going to show you a work out to really blast your bi's and tri's for massive arms using bicep/tricep supersets and negatives to really put your muscles under tension and get a huge pump.
Before we get started, we need to talk about progression: If you're increasing your weight, but you let your form get messy, you probably won't see gains! So today, don't worry about the weight. Just complete the reps, negatives, and sets. Then next time, add more reps or sets, but not even more weight yet. Once you feel like the weight is just too light, and you know you can easily do more weight and keep that perfect form... then go for it!
--
Workout Breakdown
3 quick supersets with negatives:
First superset:
Standing EZ bar bicep curls for 10-12 reps, 3-5 second negatives for each rep.
--Move very slow and controlled while you curl the bar up and contract your biceps hard at the top of each rep.
Close grip Bench Press for 10-12 reps, 3-5 second negatives for each rep.
--Lying on the bench, grab the bar with your hands/arms directly above you and straight (rather than reaching wider than shoulder width like a normal bench press). Slowly lower it down for a 3-5 second count while keeping your elbows in, and then push it back up to the top with power and squeeze the triceps.
Second Superset
Hammer curls, 10-12 reps, 3-5 second negatives for each rep.
--Standing, hold dumbbells with palms facing each other and powerfully, but in a controlled manner, curl the dumbbells up.
Tricep Pushdowns, 10-12 reps, 3-5 second negatives for each rep.
Make sure your back is straight and your shoulders are pinched back before starting the movement. Push down, bringing your arms straight by contracting your triceps hard, and then slowly release them back to the starting position (3-5 seconds)
Third Superset
Seated Dumbbell Curls, 10-12 reps, 3-5 second negatives for each rep.
--Sitting on a bench with a back rest, curl up the dumbbells with palms facing up. As before, slowly let the dumbbells return to the bottom (3-5 seconds) and squeeze the biceps at the top of every rep.
Dips, 10-12 reps, 3-5 second negatives for each rep.
--Using dip bars, lower yourself down slowly 3-5 seconds, and push up and really contract the triceps to get yourself back up. If you cannot do these kinds of dips just yet, try a dip machine or do reverse dips with your arms behind you on a bench and feet out in front.
--
Superset 1:
2:51 - Superset 1 - Exercise 1 Standing EZ bar biceps curls for bicep peak development.
4:32 - Superset 1 - Exercise 2: Close grip bench press.
6:49 - Superset 2, Exercise 1 - Hammer curls
8:05 - Superset 2, Exercise 2 - Tricep pushdowns
10:08 - Superset 3, Exercise 1 - Seated Dumbbell Curls
11:54 - Superset 3, Exercise 2 - Dips
--
Get BIG and stay lean: http://goo.gl/nZTxe1
Thanks again for watching, and let us know how this workout goes for you! Remember the important progression steps - and don't be a noob like I was at first before I had any coaching or teaching because you can definitely injure yourself and you'll just look like you don't know what you're doing. For more great work outs to help you get ripped, massive gains, click here: http://goo.gl/nZTxe1
-Peace, Jonny
PS Share this with your friends, and remember - friends don't let friends lift with bad form! https://youtu.be/-xYRIw1s5O0
Видео Fast 10 Minute Arm Workout канала SixPackAbs.com
Hey guys, it's Jonny again! Today I'm going to show you a work out to really blast your bi's and tri's for massive arms using bicep/tricep supersets and negatives to really put your muscles under tension and get a huge pump.
Before we get started, we need to talk about progression: If you're increasing your weight, but you let your form get messy, you probably won't see gains! So today, don't worry about the weight. Just complete the reps, negatives, and sets. Then next time, add more reps or sets, but not even more weight yet. Once you feel like the weight is just too light, and you know you can easily do more weight and keep that perfect form... then go for it!
--
Workout Breakdown
3 quick supersets with negatives:
First superset:
Standing EZ bar bicep curls for 10-12 reps, 3-5 second negatives for each rep.
--Move very slow and controlled while you curl the bar up and contract your biceps hard at the top of each rep.
Close grip Bench Press for 10-12 reps, 3-5 second negatives for each rep.
--Lying on the bench, grab the bar with your hands/arms directly above you and straight (rather than reaching wider than shoulder width like a normal bench press). Slowly lower it down for a 3-5 second count while keeping your elbows in, and then push it back up to the top with power and squeeze the triceps.
Second Superset
Hammer curls, 10-12 reps, 3-5 second negatives for each rep.
--Standing, hold dumbbells with palms facing each other and powerfully, but in a controlled manner, curl the dumbbells up.
Tricep Pushdowns, 10-12 reps, 3-5 second negatives for each rep.
Make sure your back is straight and your shoulders are pinched back before starting the movement. Push down, bringing your arms straight by contracting your triceps hard, and then slowly release them back to the starting position (3-5 seconds)
Third Superset
Seated Dumbbell Curls, 10-12 reps, 3-5 second negatives for each rep.
--Sitting on a bench with a back rest, curl up the dumbbells with palms facing up. As before, slowly let the dumbbells return to the bottom (3-5 seconds) and squeeze the biceps at the top of every rep.
Dips, 10-12 reps, 3-5 second negatives for each rep.
--Using dip bars, lower yourself down slowly 3-5 seconds, and push up and really contract the triceps to get yourself back up. If you cannot do these kinds of dips just yet, try a dip machine or do reverse dips with your arms behind you on a bench and feet out in front.
--
Superset 1:
2:51 - Superset 1 - Exercise 1 Standing EZ bar biceps curls for bicep peak development.
4:32 - Superset 1 - Exercise 2: Close grip bench press.
6:49 - Superset 2, Exercise 1 - Hammer curls
8:05 - Superset 2, Exercise 2 - Tricep pushdowns
10:08 - Superset 3, Exercise 1 - Seated Dumbbell Curls
11:54 - Superset 3, Exercise 2 - Dips
--
Get BIG and stay lean: http://goo.gl/nZTxe1
Thanks again for watching, and let us know how this workout goes for you! Remember the important progression steps - and don't be a noob like I was at first before I had any coaching or teaching because you can definitely injure yourself and you'll just look like you don't know what you're doing. For more great work outs to help you get ripped, massive gains, click here: http://goo.gl/nZTxe1
-Peace, Jonny
PS Share this with your friends, and remember - friends don't let friends lift with bad form! https://youtu.be/-xYRIw1s5O0
Видео Fast 10 Minute Arm Workout канала SixPackAbs.com
Показать
Комментарии отсутствуют
Информация о видео
Другие видео канала
How To Build Bigger Arms - Workouts For Older Men - Biceps, Triceps, and Forearms WorkoutBig Arm Training with Victor Martinez and Chris Bumstead - Part 1How to Do a Hammer Curl | Arm WorkoutHome Chest And Triceps Workout5 Best Shoulder Exercises (YOU'RE NOT DOING!)15 Min Home Shoulder WorkoutBig Arm Training with Victor Martinez and Chris Bumstead - Part 2Biceps workout with VIctor MartinezARM SUPERSET Workout - Pumped up for the ArnoldDo This One Exercise To Get Massive Biceps10 Muscle Building Mistakes (KILLING GAINS!)3 Bicep Exercises You NEED To Be Doing (Ultimate Bicep Workout!)2 Fast Ways To Improve Your Dumbbell Bench Press & Eliminate Chest FlyesBlow Your Arms Up Workout | Jason Wittrock5 Exercises for HUGE Shoulder Gains8 Minute Arm Workout (SHOCK YOUR ARMS!)“My Biceps Aren’t Growing” (HERE’S WHY!)BICEP/TRICEP complete workout routine for massive ARMS! BBRT #2 (Hindi / Punjabi)7 Bicep Exercises for Bigger Arms (DON'T SKIP THESE!)