🚨 TRICEPS WORKOUT GUIDE👇
✅ Do you want to learn how to build bigger arms? You’re not alone.
If you go to almost any gym, you will see people doing what seems like hundreds of sets of bicep curls. But how many of these people have impressive arms?
Chances are that very few people do. This is because of many different factors. Genetics play a huge role in how good your arms will look. 2 people can have the same amount of muscle mass but one of the could have better-looking arms because of his/her bone structure and muscle insertions.
Your muscle shape is largely determined by genetics. For example, you may want to have biceps like Arnold Schwarzenegger but if you don’t have the same bicep genetics,
We can’t change our genetics but most of us can get bigger and stronger. To do this you have to train smart using the most effective exercises.
🚨 Common Arm Training Mistakes
Most people will benefit from learning how to build bigger arms because don’t know how to train them correctly.
🚨 Wrong Exercises
There are so many exercises you can do for arms but not all of them have the same effect.
🚨 Too Many Exercises
You don’t need to do a lot of exercises for the arms. There are a handful of exercises which have been proven to be most effective.
🚨 Not Performing the Exercises Correctly
Arm training is pretty straightforward. Yet many people don’t perform them correctly.
🚨 Ineffective Training Program
Training and Exercising are not the same. An exercise is simply a physical activity done to get an immediate result such as burning calories, getting a pump, getting tired etc.
Training is a physical activity which is done with the intention to achieve a future goal.
With arm training, our goal is to build bigger and stronger arms. It doesn’t matter what the immediate result is as long as we keep progressing towards our goals.
A good training program is designed to help you progress towards your goals.
Think of your goal as the destination you set on a map.
The training program is like the directions that will get you to your destination.
Without a training program, you can still put in the work but you may or may not reach your destination.
🚨 Arm Anatomy
When most people think of arms, they think of biceps first. The upper arm consists of the biceps, triceps, and shoulders.
These workouts will also train your chest and back muscles.
✅ Arm Workout 1
|Barbell Bench Press||4-6||3-4||Chest, Triceps & Front Delts|
|Dips||6-8||3-4||Chest, Triceps & Front Delts|
|Chest Flys||8-10||3||Chest and Front Delts|
|Tricep Pushdowns||10-12||3||Triceps isolation|
✅ Arm Workout 2
|Pull-ups||4-6||3-4||Back and Biceps|
|Barbell Rows||6-8||3-4||Back, Biceps and Rear Delts|
|Seated Incline Bicep Curls||8-10||3-4-4||Biceps|
|Rear Delt Flys||10-12||3||Rear Deltoid|
✅ Arm Workout 3
|Close Grip Bench Press||4-6||3-4||Triceps, chest and shoulders. More emphasis on Triceps|
|Barbell Overhead Press||6-8||3-4||Chest, Triceps & Front Delts|
|Standing Bicep Curls||8-10||3||Chest and Front Delts|
|Face Pulls||10-12||3||Rear Deltoids|