Threatening tri-arm workout - anaducha.com - AnaDucha

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Threatening tri-arm workout - anaducha.com

Threatening tri-arm workout - anaducha.com

Threatening tri-arm workout - anaducha.com


Hey everyone we are here at anaducha.com it is Regan Grimes IFBB Pro and primeval ABS athlete and I'm going to show you the grimy Triple Threat arm workout today so it'll be three super sets biceps triceps biceps triceps biceps triceps so you're gonna see we're gonna kill arms in just under 45 minutes there's gonna be five sets per exercise so there's tons of volume in this workout but it's gonna be a good one let's grow some arms today guys so the first superset we're gonna get into the tricep

Rope extensions so this is a nice one to start on because it's nice and the elbows make sure you're going to go light enough to really you can warm the elbows up because you don't want to cause any injuries in the elbows [Music] awesome so that's superset number one guys let's get on that's gonna be five sets you have this whole thing so you're gonna go back and forth five times alright guys second superset here again we're gonna hit five sets here superset it with the tricep movement we're gonna hit the dip after this one so first just get set up make sure you drop the shoulders down so

You're really going to contract all the biceps drop the shoulders so what I like to do here is come all the way up come half way down all the way up all the way down that's one rep you're gonna go all the way up half way down all the way up all the way down so this is going to really put that contraction in the peak of the biceps if you're trying to grow devices I definitely recommend this tempo and set exercise so here we're gonna do eight reps guys because as you know you're basically doing 16 reps because you're coming all the way up down halfway up and down it's gonna be like 16

Reps kind of so only eight reps here total and then we're gonna hit the dips alright guys so here second exercise on the second superset is the damp machine this is a hoist machine here you Jim might not have a hoist machine but it doesn't really matter the biggest thing is a lot of people think you need to put your elbows facing back and keeping them tight to the body but really I think what you need to do is everyone's body and structure is different go with what feels comfortable maybe if you're keeping your elbows tight it might hurt your elbow some people like to flair it's gonna hit different

Parts of the tricep we'll just go what's comfortable for you not what I say what works for me might not work for you so I said just go where feels comfortable [Music] all right so the final exercise superset is the grimy curl if you don't know the grimy curl you might have seen it before my instagram my instagram just regan grimes you might have seen me posted before but i'm going to show you guys today what it's all about usually at your gym you want to grab a plate that has like a handle on both sides so this one's kind of off so you can't really do it exactly but what you can do is

Just grab the outsides no problem you can do it this way it's easier if you have the hooks on both but it's okay so what you do do this so I guess grab it yeah so when you're doing this movement basically you're grabbing the the plate on each side what you can do if they have the hooks on both you can actually grab two plates in the article that I posted when I did it at my my gym at home actually got up to three plates and it was pretty intense is really heavy but it will add thickness to your bicep so this way instead of like this way so when you're doing hammer hammer style movements you're

Gonna get that thickness in the vise so also you're going to be working the muscle here so you get some beefy forearms all right so this was overhead dumbbell the extension and it's a really good one to finish at the edge of this you can kind of go heavy with it you get a lot of load on the triceps to build that mass so guys I hope you enjoyed this Triple Threat grimey workout get you next time.

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