Massive GUNS!! Everybody wants them !
The 8-Week Schedule
Weeks 1 and 2
5 Supersets (6 to 10 reps each exercise)
Exercise 1: Barbell Curls
Exercise 2: Push-Downs
Instructions:
Perform exercise 1 followed immediately by exercise 2, and then take a
2-minute break before doing another superset. Do 5 supersets of 6 to 10
reps for each exercise. Your first superset should be a warm-up with
lighter weight.
Weeks 3, 4, 7, and 8
5 Supersets (6 to 10 reps each exercise)
Exercise 1: Concentration Curls
Exercise 2: One-Arm Dumbell Extensions
Instructions:
Perform exercise 1 followed immediately by exercise 2, and then take a
2-minute break before doing another superset. Do 5 supersets of 6 to 10
reps for each exercise. Your first superset should be a warm-up with
lighter weight.
Weeks 5 and 6
Exercise 1: Barbell Curls (4 x 6 to 10)
Exercise 2: Seated Alternate Hammer Curls (4 x 6 to 10)
Exercise 3: Barbell Triceps Extensions (4 x 6 to 10)
Exercise 4: Dips (4 x 6 to 10)
Instructions:
Perform 4 sets of 6 to 10 reps for each exercise before moving to the
next exercise. Take a 1-minute break after each set. Your first set is
a warm-up with lighter weight.
The Exercises
Barbell Curls
Muscles Worked: Biceps
Position:
With an underhand grip of the barbell, stand with your back straight
and your arms slightly more than shoulder-width apart.
Start: Stand straight holding the barbell in front of your waist.
Finish:
Complete the movement by curling the barbell toward your chest. Make
sure to exhale as you curl the barbell upward and inhale as you return
the barbell to the starting position.
Tips: Contract your
glutes, abs, and back muscles to prevent your upper body from swinging
during the movement. Avoid relying on momentum or by swinging the bar
upward with your entire body.
Alternate Hammer Curls
Muscles Worked: Biceps and brachioradialis
Position: Stand with a dumbell in each hand and your arms lowered by your sides. Your palms should be facing inward.
Start: With both arms by your sides, hold the dumbells with your palms facing inward.
Finish:
Complete the movement by curling one arm at a time with your palm
facing inward. Make sure to exhale as you curl the dumbell and inhale
as you lower the dumbell.
Tips: Use manageable weight. If you need to "throw" the dumbells up with your entire body, you're using too much weight.
Concentration Curls
Muscles Worked: Biceps
Position: Sit on the edge of a bench holding a dumbell with an underhand grip.
Start: Rest your elbow on the inside of your thigh with an underhand grip of the dumbell.
Finish:
Complete the movement by curling the dumbell upward, keeping your elbow
planted against your thigh. Make sure to exhale as you curl the dumbell
upward and inhale as you return the dumbell to the starting position.
Tips:
Focus on feeling the contraction of the biceps rather than how much
weight you're lifting. Squeeze the biceps as tight as you can at the
peak of the contraction phase.
Push-Downs
Muscles Worked: Triceps
Position: Stand facing a cable machine and place your hands with an overhand grip on the handle.
Start: With an overhand grip on the handle, bring your elbows to the sides of your body.
Finish:
Complete the movement by pressing the handle downward. Make sure to
exhale as you press and inhale as you return the handle back to the
starting position.
Tips: If you're using heavy weight, lean
forward slightly and contract your abs during the exercise to ensure
stability. Avoid letting your elbows flare out from your sides.
Barbell Triceps Extensions
Muscles Worked: Triceps
Position:
Lie flat on a bench with an overhand grip of a barbell. Your elbows
should be bent and pointing toward the ceiling and the barbell should
be just above your forehead.
Start: Lie flat on a bench with
your arms bent at the elbows and bring the barbell into the starting
position just above the forehead.
Finish: Complete the movement
by extending your arms and raising the barbell toward the ceiling. Make
sure to exhale as you extend your arms and inhale as you carefully
return the barbell to the starting position.
Tips: Use caution
when performing this exercise. Make sure your elbows don't flare out to
the sides. Use a spotter, as this exercise can be dangerous if your
triceps become fatigued when lowering the weight.
Dips
Muscles Worked: Triceps, pectorals, and anterior deltoids
Position:
Grasp the dipping bar handles with your palms facing each other and
lift yourself so your arms are almost straight with a slight bend at
the elbow.
Start: Tilt your torso forward while bending your
legs. Hold this position as you slowly lower yourself until your arms
are at a90-degree angle. Inhale during the downward movement.
Finish: Complete the movement by pushing yourself back up to the starting position. Exhale during the upward movement.
Tips: For added stability, bend your knees and cross your feet when performing dips.
One-Arm Dumbell Extensions
Muscles Worked: Triceps
Position: Sit on a bench holding a dumbell in one hand with your arm extended upward.
Start: Sit on a bench and bring the dumbell into starting position with your elbow raised above your shoulder.
Finish:
Complete the movement by extending your arm and raising the dumbell
toward the ceiling. Make sure to exhale as you extend your arm and
inhale as you carefully return the dumbell to the starting position.
Tips: Use caution when lowering the dumbell so you don't hit the back of your head.
Training
with high intensity can cause your muscles to become extremely sore.
That's a definite sign that they need post-workout nutrients. Make sure
you eat a wide variety of healthy foods and get at least eight hours of
sleep each night.
Recommendations
It
takes hard work to build better arms, but if you follow these
suggestions, you'll definitely be on the right track. Just remember to
consult your doctor before starting any diet and exercise program.
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