All the exercises you should do for each part of your arm:
~ SHOULDERS/DELTS ~
Overhead Press (All) 3x8
Incline Landmine Press (Anterior) 3x10
DB Front Raise (Anterior) 3x12
DB Lateral Raise (Medial) 3x12
Face Pulls (Posterior & Traps) 3x12
Overhead Press (All) 3x8
Incline Landmine Press (Anterior) 3x10
DB Front Raise (Anterior) 3x12
DB Lateral Raise (Medial) 3x12
Face Pulls (Posterior & Traps) 3x12
~ BICEPS ~
EZ Bar Curls 3x12
Chin-ups (All) 3x til failure
Push-ups (All) 3x til failure
Hammer Curl (Brachialis & Long) 3x12
EZ Bar Curls 3x12
Chin-ups (All) 3x til failure
Push-ups (All) 3x til failure
Hammer Curl (Brachialis & Long) 3x12
~ TRICEPS ~
Rope Pulldown (All) 3x12
Skullcrushers (All) 3x10
Overhead Tricep Extension (Long) 3x12
Rope Pulldown (All) 3x12
Skullcrushers (All) 3x10
Overhead Tricep Extension (Long) 3x12
~ FOREARMS ~
Farmer's Carry 3x60seconds
Reverse Grip Curl 3x10
Wrist Curl 3x10
Farmer's Carry 3x60seconds
Reverse Grip Curl 3x10
Wrist Curl 3x10
~ BEST COMPOUND MOVEMENTS ~
(Do these when in a time crunch)
Diamond Push-ups 3x til failure
Seated Arnold Press 3x10
Overhead Press 3x8
Skullcrushers 3x10
Incline Bench 3x10
Pull-ups 3x til failure
(Do these when in a time crunch)
Diamond Push-ups 3x til failure
Seated Arnold Press 3x10
Overhead Press 3x8
Skullcrushers 3x10
Incline Bench 3x10
Pull-ups 3x til failure
OTHER MUSCLE GROWTH ADVICE:
- Use DB's and BB's for most workouts
- 150g protein minimum
- Progressive overload
- 5g creatine daily
- Rest when sore
- Sleep 7+ hours
- Limit cardio
- No alcohol
And remember:
Consistency & patience is required.
- Use DB's and BB's for most workouts
- 150g protein minimum
- Progressive overload
- 5g creatine daily
- Rest when sore
- Sleep 7+ hours
- Limit cardio
- No alcohol
And remember:
Consistency & patience is required.
Thanks for reading!
If you need a simple workout guide to follow, click the bookmark button on the first tweet and please retweet if you enjoyed.
I'll post another one on lower body if this does well. Feel free to ask questions in the comments.
If you need a simple workout guide to follow, click the bookmark button on the first tweet and please retweet if you enjoyed.
I'll post another one on lower body if this does well. Feel free to ask questions in the comments.
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I'm looking for 2 professionals serious about getting in shape this year
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