It is a shame to be a man and have Pencil arms
Women love to grab your biceps
You can keep arguing that bigger arms aren't functional and remain single or
Build bulging biceps that can rip the shirt sleeves
How to build Bahubali Arms
Women love to grab your biceps
You can keep arguing that bigger arms aren't functional and remain single or
Build bulging biceps that can rip the shirt sleeves
How to build Bahubali Arms
Biceps:
There are three primary muscles
1. Biceps Brachii
2. Brachialis
2. Brachioradialis
Brachialis muscle sits in between your triceps and biceps brachii
A bigger brachialis pushes biceps and triceps out and increases the width of your arm
There are three primary muscles
1. Biceps Brachii
2. Brachialis
2. Brachioradialis
Brachialis muscle sits in between your triceps and biceps brachii
A bigger brachialis pushes biceps and triceps out and increases the width of your arm
You need two exercises to build your biceps
1. DB Supinated Bicep curls
2. DB Hammer curls
DB Supinated Bicep curls target your Biceps Brachii
DB Hammer curls emphasize Brachialis and Brachioradialis
Brachioradialis is a forearm muscle and training it gives you wider forearms
1. DB Supinated Bicep curls
2. DB Hammer curls
DB Supinated Bicep curls target your Biceps Brachii
DB Hammer curls emphasize Brachialis and Brachioradialis
Brachioradialis is a forearm muscle and training it gives you wider forearms
Triceps:
Triceps have three heads
1. Long head
2. Medial head
3. Lateral head
You need not target each head separately
Any tricep exercise you do will target the three heads simultaneously
Triceps have three heads
1. Long head
2. Medial head
3. Lateral head
You need not target each head separately
Any tricep exercise you do will target the three heads simultaneously
You need two exercises to target the Triceps
1. Tricep rope pushdown
2. Lying DB Tricep Extensions
1. Tricep rope pushdown
2. Lying DB Tricep Extensions
You cannot have bigger arms without bigger forearms
If your forearms aren't too big to roll your sleeves up, you are no Man
Training forearms is very simple
You only need two exercises to train your forearms
If your forearms aren't too big to roll your sleeves up, you are no Man
Training forearms is very simple
You only need two exercises to train your forearms
Forearm anatomy
There are three major muscles in your forearm
1. Flexors
2. Extensors
3. Rotators
Flexors are on the same side of your palm
Extensors are on the other side
There are three major muscles in your forearm
1. Flexors
2. Extensors
3. Rotators
Flexors are on the same side of your palm
Extensors are on the other side
To understand the anatomy, lets see the function of these muscles
Imagine you extending your arm to take a pledge
1. Flexors- Moves your palm downwards
2. Extensors- Moves your palm upwards
3. Rotators- Used to supinate and pronate your wrist
Imagine you extending your arm to take a pledge
1. Flexors- Moves your palm downwards
2. Extensors- Moves your palm upwards
3. Rotators- Used to supinate and pronate your wrist
For hypertrophy of the forearm, it is enough to train your flexors and extensors
Exercises
1. Flexors
DUMBBELL WRIST CURLS
Left picture below
2. Extensors
DUMBBELL REVERSE WRIST CURLS
Right picture below
Exercises
1. Flexors
DUMBBELL WRIST CURLS
Left picture below
2. Extensors
DUMBBELL REVERSE WRIST CURLS
Right picture below
Workout - 8 weeks
Do this Twice a week with 3 days gap
1. DB Supinated Bicep curl - 3 x 10-12
2. DB Hammer Curl - 3 x 12-15
3. Tricep rope pushdown - 3 x 12-15
4. Lying DB Tricep Extension - 3 x 12-15
5. DB Wrist curls - 3 x 15
6. DB Reverse Wrist curls - 3 x 15
Do this Twice a week with 3 days gap
1. DB Supinated Bicep curl - 3 x 10-12
2. DB Hammer Curl - 3 x 12-15
3. Tricep rope pushdown - 3 x 12-15
4. Lying DB Tricep Extension - 3 x 12-15
5. DB Wrist curls - 3 x 15
6. DB Reverse Wrist curls - 3 x 15
If you find the above information useful, Retweet and like the first tweet of this thread
If you enjoy this content, you will probably love my newsletter!
I teach you How to lose fat, Build muscle and Transform into a Sexy Chad
Subscribe 👇
successful-creator-269.ck.page
If you enjoy this content, you will probably love my newsletter!
I teach you How to lose fat, Build muscle and Transform into a Sexy Chad
Subscribe 👇
successful-creator-269.ck.page
Loading suggestions...