In this workout, we are going to go over a killer workout that will really make your arms pumped as well as increasing growth. The two main muscle groups that are going to be focused on are Biceps and Triceps. The main thing that is going to be done is overload booth of these muscle groups individually meaning there are going to be 3 exercises for triceps in a row and 3 bicep workouts after. This forces the blood to be spread through these muscle making them work. This workout promotes great growth in your arms.
Exercise #1- Tricep push down. For this exercise use a cable machine with a rope attachment. Move the rope to the very top and use your triceps to pull it down. Make sure your elbows are tucked to your side and focus on squeezing your triceps.
Exercise #2- 5x10Overhead tricep extensions. This exercise particularly hits the outer part of the tricep. For this exercise use a cabe machine with a rope and adjust it to the top. Now facing away fro the machine grab the rope behind your head and bend at the waist. Pull the rope over your head and feel the contractions in the outside of the triceps.
Exercise #3- 5x10Reverse grip tricep push downs. For this exercise use a cable machine with a metal bar attachment and adjust it to the very top position. Instead of having overhand grip use underhand grip. This exercise hits more of the inner tricep. This is a good variation to include in your tricep workout.
Exercise #4- 5x10Bicep curls. Now on to biceps, use dumbbells with tucked elbows at your side and curl your arm. Contract your bicep at the top of each rep. Do each curl together. Normal curls hit the inner bicep.
Exercise #5- Hammer curls. For hammer curls, they are very similar to normal curls except for the position of the dumbbells. In this exercise you hold the dumbbells vertically instead of horizontal. This exercise hits more of the outer bicep and the forearm.
Exercise #6- Preacher curls. Preacher curls really help the peak of your bicep grow. Use a preacher curl machine, it puts a lot of good tension on your biceps. This exercise puts a different type of tension on your biceps that will really promote growth on your biceps.
Gabes Blog 