Saturday, March 11, 2017

3 Arm Workouts To Turn Pistol Arms To Cannons

When training your arms, it’s important to think about the way in which the muscle can move. The biceps muscles will be contracted by flexion at the elbow, and the triceps muscles will be contracted by extension at the elbow.
3 Arm Workouts To Turn Pistol Arms To Cannons

So – when performing a bicep curl, the best way in which to fully contract your bicep is by fixating your elbows, keeping your shoulders low and slowly raise the dumbbell or barbell to find maximal contraction at the bicep muscle without the shoulder joint being worked.
Similarly with the triceps, fixation of the elbow joint and only using your triceps to do the work by keeping your scapulae retracted, pecs up and allowing your elbows to completely extend out to find maximal contraction of the triceps.
Following on from this explanation, here I present 3 different ‘Arm Day Workouts’ to follow, working on different angles in which, ranges, time under tension and rest periods!

Arm Workouts for

Strength & Muscle Growth

As a part of your weekly training routine you could add in these 3 arm workouts.
Looking a little like the following:
 DAYAMPM
MONDAYARMS 1ARMS 2
TUESDAYLEGS –
WEDNESDAYTORSO –
THURSDAYREST –
FRIDAYARMS 3 –
SATURDAYTORSO –
SUNDAYREST –

Arm Workout #1

OrderExerciseSetsRepsTempoRest
A1BB Close Grip Press46-8301030s
A2EZ Preacher Curl46-83110100s
B1EZ Bar Lying Tricep Extension48-10311030s
B2DB Spider Curl48-103010100s
C1Close Grip Press Up (on a bench if needed)48-10301030s
C2Incline DB Curls412-153010100s
D1Duel Rope Extension420301030s
D2Straight Bar Cable Curl4203110100s
E1Single Arm Bicep Curl15 mins2010

Arm Workout #2

OrderExerciseSetsRepsTempoRest
A1EZ Bar Lying Tricep Extension512-15202030s
A2EZ Preacher Curl512-152020100s
B1Single Arm Tricep Extension w/cable512-15202030s
B2BB Spider Curl512-152020100s
C1Standing Tricep Extension with EZ Bar512-15202030s
C2Cable Spider Curls512-152020100s
D1Overhead Bicep Curl on a Lat Pull Down1502020x

Arm Workout #3

OrderExerciseSetsRepsTempoRest
A1Close Grip Banded Fat Gripz Press5203010120s
A2Close Grip Press Up5203010120s
B1EZ Bar Fat Gripz Preacher Curl520301010s
B2Seated 1 1/4 Curl520301060s
C1DB Lying Tricep Ext520301010s
C2Duel Rope Extension520311060s
D1BB Spider Curl520301010s
D2BB Reverse Curl

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