Build Your Bi's and Tri's into a Work of Art!
Posted: 11/14/2009
If you want ripped arms that make people's jaws hit the ground then you have to make sure you are hitting the biceps and triceps in three different movements otherwise known as positions of flexion. If you don't and continue to work your arms the same way as always, your arms will never experience the growth you have always dreamed of. Be open to knew ideas, especially ones that make sense and get results. Don't continue to follow Joe Musclehead's advice at the gym. That's a sure fire plan to nowhere!Starting now train your arms on a day of their own. When you train back do not work biceps on that day. When you train chest do not train triceps on that day. Your biceps and triceps perform indirect work on these days. So when you train your arms on arm day you now have worked your bi's and tri's twice in one week. This is plenty!
Let's look at the workout:
* means one to two warmup sets of 12 reps using 50% of your workset weight.
Biceps
Barbell Curls *2-3 x 8-10 reps
Superset
A. Incline Dumbbell Curls 2 x 10
B. Barbell Curls 2 x 8
Concentration Dumbbell Curls 3 x 12
Triceps
Skullcrushers * 2-3 x 8-10 reps
Superset
A. Overhead Rope Extensions 2 x 10
B. Hands in Close Bench Presses 2 x 8
Dumbbell Kickbacks 3 x 12
(You may ad more sets if you like)
This workout makes sure the biceps and triceps have been hit in all three positions of flexion. This will ensure maximum resistance has been applied to each muscle and that they have been hit at different angles to bring in nice shaping.
Whether you want massive arms or toned arms makes no different. POF training will get you to your goal. Down the road, with consistent effort and training, your arms will be admired by many. Make sure not to use this workout more than four weeks. Check back every so often for your new workout and if you have any questions please be sure to leave a comment. Be sure to eat clean and get adequate water and rest. Until next time, be safe and stay healthy!
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