If you want to pack some visible muscle into your T-shirt sleeves, the odd dumbbell curl isn't going to quite cut it. Sorry if that comes as a shock. For genuine growth in your biceps and triceps, you need to hit your arms to exhaustion from every angle. This workout is your call to big arms.
Using a variety of training protocols to ensure you're almost always working, you'll add strength to your chest, back and shoulders in the process, as well as getting in some abs moves as a bonus. Shall we begin?
Perform these two moves back to back with minimal rest. That means no rest, really
1A) Dumbbell Bench Press 4 Sets Of 10 Reps
Let’s begin by targeting your triceps and chest. Lie on a flat bench with a dumbbell in each hand by the side of your chest (A). Exhale as you push the dumbbells towards the ceiling, locking your arms out and squeezing your pecs at the top of the rep (B). Lower the dumbbells back to the starting position, and repeat for 10 reps. Congratulations – you’re on your way.
1B) Dumbbell Bent-Over Row 4 Sets Of 10 Reps
Go straight from your bench press into a row to work your biceps. In a standing position, hold a dumbbell in each hand in front of your thighs with your palms facing each other. Hinge at the waist while maintaining a straight back, so your torso is almost parallel to the floor. The dumbbells should be hanging beneath you,
with your arms straight (A). Pull them up towards your body until your elbows pass your midline (B). Squeeze your back at the top, then lower the weights. Rest for two minutes, then return to the bench press.
This stands for “every minute on the minute”. Perform one of these moves at the start of each minute for 16 minutes
2A) Close-Grip Press-Up 4 Sets Of Max Reps In 60sec
In the first minute, perform as many close-grip press-ups as you can. Set up with just your toes and hands on the floor, with your arms locked out. Your body should be straight and your thumbs touching each other (A). Keeping your abs engaged, lower your chest to the floor (B), then exhale as you push back up to your starting position. If this is too hard, put your hands on a box. Work for 45 seconds in the minute, so you have 15 seconds to prepare for the next one.
2B) Chin-Up 4 Sets Of Max Reps In 60sec
For the second minute, you’re going to fly. Jump to grab the bar at shoulder width, with your palms facing you and your arms fully extended (A). Keep your body straight as you pull your head above the bar, squeezing your biceps at the top (B) – no kicking to get yourself up. Slowly lower yourself and repeat. Use a resistance band if you need to scale things back.
2C) Butterfly Sit-Up 4 Sets Of Max Reps In 60sec
This last movement will strengthen your core and give your arms a break. Sit with the soles of your feet facing each other. Lie back and extend your arms above your head (A). Drive your body upright and reach forward to touch the floor just beyond your toes (B). Return to the start. Rest for a full minute, before repeating the circuit. You’ll do four rounds in total.
As with the superset, rest is not on the agenda. Perform these three moves back to back with as small a break as you can handle
3A) Dip 30, 20, 10 Reps
Few moves rival the dip for bulking up your triceps. Lift yourself off the ground using a set of rings, parallel bars or a dip station (A). Lower until your chest is between your hands (B). Push up to the start position, squeezing your triceps and chest at the top. Do 30 reps in set one, 20 in set two and 10 in the final one. That’s a lot of reps, so break them up if you feel you need to.
3B) Barbell Curl 30, 20, 10 Reps
Now that your triceps are well and truly fired up, give your biceps the same 30-rep pump. Hold a barbell with a shoulder-width grip and your arms extended (A). Lift it to your shoulders under control (B): that means avoiding moving your elbows, or swinging the barbell up like a madman. Lower it until your arms are fully extended before the next rep.
3C) Hanging Leg Raise 30, 20, 10 Reps
With your 30 curls complete, it’s time to work your entire midsection. Hang from a bar with your arms fully extended and legs straight beneath you (A). Keeping them straight, raise them in front of you until they’re level with your hips (B). Lower your legs to the starting position, then repeat. Again, try not to swing too much. Now, return to the dips for your round of 20, after which you’ll perform 10 reps each of each move. Nobody said this was going to be easy.
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