GBTV Arm Workout
Having nicely shaped arms can make your whole physique look better. In this workout I am focusing mainly on the biceps but will include triceps, back and forearms.
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Workout Info:
Biceps Training :
- 8-10 Minute Warm-up: We will be working on our Biceps, Triceps, Back and Forearms so we need to get a good warm up.
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Warm Up 070610
Reverse Curls:
- 8-10 Reps While holding dumbbells or band handles, turn your hands so that your palms face away from your body (twist as far as comfortable). Bring the weights to your shoulders similar to curls. Keep your elbows steady and directly by your sides. Do not swing.
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Reverse Curls
Reverse Grip Chin Ups:
- 8-10 Reps or as many as you can do: Grab the bar palms facing you, hands about shoulder width apart pull yourself up quickly and hold at top for a second concentrating on squeezing your biceps as well as your middle back muscles. Lower slowly until your arms are fully extended and then repeat. Do not swing.
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Reverse Grip Chin Up
Tricep Extensions:
- 8-10 Reps: Using a free weight or resistance band, start with weight behind your head, elbows at your ears. Extend your arms to the sky bringing the weight high into the air. Hold at top for a second and then slowly return. Repeat.
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Tricept-Extension
Drag Curls:
- 8-10 Reps: Using a barbell, dumbbells or resistance band, hold weight by sides and drag up torso to your shoulders. Try to keep the barbell bar in contact with your torso during the whole workout. If you are using free weights or bands, focus on rolling the weights up your side as if you are rolling a bar up your torso. Your elbows should start by your sides and move behind your body and then back to your sides when weight is at highest point. Hold at top for a second and return slowly to starting position.
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Drag Curl
Bar Dips:
- 8-10 Reps: Using whatever equipment you have; parallel bars or chair, start with arms fully extended and dip down so that your upper arms are parallel with the floor (bent 90 degrees) Press up so that your arms are fully extended. Concentrate on squeezing (flexing) the middle of your chest as well as your triceps. Hold for a second and repeat.
Dips
Advanced Reverse Grip Chin Ups and Bar Dips:
- 10 Reps or Burn Out: At the top of each motion, bring your knees as high into your chest as possible. Hold at top for a second and return. Focus on your form, holding a pose and the flex in all of your working muscles. Breathe deep.
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Advanced-Dip-ChinUps
*Repeat Full Exercise.
Remember to warm up and cool down properly. Sweat, sweat, sweat!
You should feel good and pumped after this workout. It is important to concentrate on a good flex at the top of each motion. Get a good cool down and post exercise recovery drink to avoid cramping. Drink a ton of water and get plenty of rest to recover properly and see true gains.
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Keep up the good work. very informative, and love all the information provided. I love everything i have read so far
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To my understanding, Yoga is a system, not just an exercise. It includes posture, hygiene, diet, meditation, breathing etc. Pilates was a guy who used Ancient Yoga techniques to come up with his own system to which is not a complete system like yoga, but rather more focus on lengthening the spine and a focus on core strength. Pilates is great for dancers.
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Let me try!
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