Most often, guys start bodybuilding for voluminous arm muscles, just like girls go to the gym so that in First of all, to achieve an attractive lower body. Well, today our readers will receive a 30-day guide to increase volume and improving the relief of the muscles of the hands.
In this article, we’ll take a look at the biceps triceps workout, we’ll tell you how to pump up your arms in a month with thirty daily exercise program.
Work according to the scheme below with an interval of 4-5 days and already in a month the results will be obvious. Of course it will not be easy build large arm muscles in such a short period, but It’s worth a try. Ideally, these classes are best done with partner: such loads are too high, but with a partner always can do more.
From the equipment you need a barbell and dumbbells alright, also parallel bars and crossover.
If you want to train at home, then instead extension and bending arms can be done with dumbbells.
Rest pauses between sets are 90 seconds.
- 30-day arm muscle training program
- Exercise Technique: Highlights
- Biceps Barbell Curls
- Push-ups with weights
- Cross Hammer Bends with Dumbbells
- Dumbbell bench press on the floor
- Superset: hammer flexion and extension of the arms in the upper block
30-day arm muscle training program
| 1. Barbell curls
Pyramid. 2 sets of 8 mini-sets with 5 repetitions in each (5, 5, 5, 5, 5, 5, 5, 5 reps) |
 |
| 2. Push-ups on the uneven bars – emphasis on triceps
Pyramid. 2 sets of 8 mini-sets with 5 repetitions in each (with extra weight) (5, 5, 5, 5, 5, 5, 5, 5) |
 |
| 3. Alternating dumbbell hammer bends
3 sets of 8 reps per side |
 |
| 4. Dumbbell bench press on the floor
3 sets of 10 reps |
 |
| 5. Superset
Hammer flexion for biceps in the upper block (with rope handle) 4 sets of 20 reps Hammer extensions in the upper block (with rope handle) 4 sets of 20 reps |
  |
Exercise Technique: Highlights
Biceps Barbell Curls
It is a classic full pyramid, where maximum fatigue of the target muscle is achieved by gradually increasing projectile weight, the number of repetitions in each mini-sets invariably. Upon reaching the designated maximum weight decreases and the pyramid repeats in reverse sequence.
The execution technique is standard. Focusing on your own level of fitness, fix on the bar minimum weight for you (for example, 2 pancakes of 2.5 kg each) and do 5 repetitions. With a partner, he helps you quickly add pancake on each side, after which the next 5 repetitions. And so on, right down to the feeling that the mini-set performed from the last forces. After this comes the second series. mini-sets (3-5 repetitions), in each of which weights are all less. The total amount of such mini-sets should be about 8 in 1 net, that is, in 1 full cycle of increase / decrease in load. If You managed to complete more than 10 mini-sets, which means the weight range was picked incorrectly.
Push-ups with weights
The scheme is the same as in the previous exercise, but you can take pancakes already 10-20 kg, not forgetting at the same time that the weight should be adequate to the readiness of your body, and rush here is not follows.
The first mini-set is performed without burden. Then partner fixes weights (for example, on a special belt). At the absence of an assistant, it is necessary to place pancakes so that you can was to fix them yourself. Immediately after fixing weights 5 repetitions are performed, during the rest pause, the weight is again increases, and so on until the peak point, with subsequent removal pancakes. Students without a partner can be advised to use in as chain weights, or perform an exercise on triceps simulator, which allows you to quickly and seamlessly configure resistance value.
Cross Hammer Bends with Dumbbells
For those who have not tried this exercise on biceps, it promises to be loved. In addition to the active work of the shoulder muscles, you can feel a rather serious forearm pumping.
Hands pressed to the body, palms to themselves. Keeping position palms, exhale bend the right hand in the elbow joint along towards the left shoulder, without rotation of the forearm. In the final at the point of movement, reduce biceps as actively as possible by 1 second in in order to increase pumping.
Gently lower the projectile to its original position and do a short pause before performing a similar movement with the left by hand. Continue to alternate sides, trying to perform movements without swinging and inertial movements. Every time returning brush to the starting position, in the end do not forget to shorten the triceps, for stretching biceps.
Dumbbell bench press on the floor
This exercise will not only work out your triceps perfectly: pushing weights, you will develop strength of hands and can more work effectively in other varieties of bench press.
Starting position: lying on the floor, knees bent, back pressed to the floor, dumbbells in hands, upper grip, arms extended, perpendicular to the body. Lower your arms gently so that your shoulders touched the floor. To increase emphasis on triceps, omitting shells, bring your shoulders to the hull. After a short pause, push burden up, with forced triceps reduction in extreme point.
Keep up the pace. Focus on burning sensation in triceps. Since the exercise is performed on the floor, it is very safe, especially if you have someone to insure. Therefore, weights can be bolder.
Superset: hammer flexion and extension of the arms in the upper block
By the beginning of the superset, fatigue of the arm muscles is most likely will be significant, so the main thing will be able to fulfill exercises, the magnitude of the burden here is secondary. Rope the handle allows you to rotate your wrists, which will provide maximum contraction of biceps, as well as triceps.
Start the first superset by flexing your forearms, supination wrists in the upper segment of the amplitude for emphasis on the brachial muscle. Following the bends, bypassing the rest, perform a set of extensions forearms, pushing the hilt down; choose a locking grip for a qualitative reduction in triceps.
In the next superset, proceed in the reverse order, starting with times bench presses, then moving to traction. If you notice that in inertial impulses begin to creep in, it is necessary reduce burden. Slow down and make the muscles act by yourself. Quality muscle activation is extremely important. to enhance growth.
Remember, do this exercise every 4-5 days and every a few weeks you will see how your hands are bigger!