Everyone Loves Big Guns-
Bi's and Tri's in the Same Day?????
Bodybydoug-
Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!
Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!
In the bodybuilding world there are as many routines for the arms as there are opinions on how to exactly work the arms.
So say high reps to feel the pump and flow the muscle with blood.
Other say heavy is the only way and if you go on the Internet you can find hundreds of routines.
Here's another one!!!
Arms recover quickly from a workout. Its part of the greater design, we use them all the time.
With that being said overloading them with too many workouts in a week or month isn't the best opinion.
They need recovery time being involved with the back and chest routines.
I myself tend to work the bi's and Tri's together an only once a week.
Psych yourself up for your one day and hit them hard with compound movements.
Isolating moves are good for details, but the real strength is in heavy movements.
Rest time for these is the usual 45 to 90 seconds.
Proper warm-up with 2 or 3 sets of lighter weight, and I always use an easy curl bar because it's so easy on the wrist.
Easy Curl Bar-
Medium Weight- 4 sets@ 8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Preacher Curl
Medium Weight- 4 sets@ 8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Seated Curl- try different angles with the bench and see what works for you.
Medium Weight- 4 sets@ 8 to 10
Heaviest Weight- 2 sets to failure
Close Grip Benching-
Medium Weight- 3 sets@8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Dips for the Tri's-
Add Weights- 4 sets@ 6 reps
Bodyweight- 4 sets@ to failure
Pushdowns-
Medium Weight 4 sets@ 8 to 10 reps
Heaviest Weight 4 sets@ 6 reps
http://www.bodybuildingsolutions.com
So say high reps to feel the pump and flow the muscle with blood.
Other say heavy is the only way and if you go on the Internet you can find hundreds of routines.
Here's another one!!!
Arms recover quickly from a workout. Its part of the greater design, we use them all the time.
With that being said overloading them with too many workouts in a week or month isn't the best opinion.
They need recovery time being involved with the back and chest routines.
I myself tend to work the bi's and Tri's together an only once a week.
Psych yourself up for your one day and hit them hard with compound movements.
Isolating moves are good for details, but the real strength is in heavy movements.
Rest time for these is the usual 45 to 90 seconds.
Proper warm-up with 2 or 3 sets of lighter weight, and I always use an easy curl bar because it's so easy on the wrist.
Easy Curl Bar-
Medium Weight- 4 sets@ 8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Preacher Curl
Medium Weight- 4 sets@ 8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Seated Curl- try different angles with the bench and see what works for you.
Medium Weight- 4 sets@ 8 to 10
Heaviest Weight- 2 sets to failure
Close Grip Benching-
Medium Weight- 3 sets@8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Dips for the Tri's-
Add Weights- 4 sets@ 6 reps
Bodyweight- 4 sets@ to failure
Pushdowns-
Medium Weight 4 sets@ 8 to 10 reps
Heaviest Weight 4 sets@ 6 reps
http://www.bodybuildingsolutions.com
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