Starting working out, all guys dream about a big chest, ripped abs and huge biceps and triceps, and this article will be devoted particularly to getting big and strong biceps. Having strong biceps will not only allow you to beat others in arm wrestling, it’s also useful for showing off and many types of sports.
But unfortunately, many people go about building biceps the wrong way. They develop just medial part of biceps, neglecting other part, which is called the lateral head.»
Holidays is amazing time, which we all spend with our families and beloved. But sitting together with relatives and thinking about old times, we eat delicious food without any limits. And at the end of holidays, you will be happy and fat again, because you were eating too much. No doubts, if you spend holidays with your lovely family, you will not be able to avoid overeating. What you can do is to burn the fat you consume by performing usual workout exercises.»
One of the biggest problems for people, who want to start exercising, is lack of knowledge what to do and what to start from. You know that you should start exercising, and you know some workouts, which can help you to achieve the desired. But the thing you don’t know is how to organize all these great trainings into one balanced training program. And we are going to help you and give some tips how to structure your training program.»
When you start working on building a muscular body, one of the key body parts is biceps. If you have developed arms, you are the star on the beach.
The 7 Best biceps exercises are:
1) Incline dumbbell curls.
Doing this exercise you will feel maximum tension of muscles. Start with lighter weight, and when you are sure you can handle more, add more weight.
2) Cable curls.
Doing cable curls you can target tissue muscle fibers due to the constant tension provided by the cable.»
To show everybody that you are strong as rock, you have to build large, muscular arms. To get such arms, you have to work on both triceps and biceps. Triceps are a larger muscular group than biceps; they form two thirds of the upper arm. Concentrate on exercises that focus on these two muscles.
Here are the examples of arm workouts:
Close Grip Bench Press 3×4-6
Cable Rope Overhead Tricep Extension 2×8-12
Cable One Arm Tricep Extension 2×15 with each arm
Barbell Curl 3×4-6
Alternating Dumbbell Curls 2×8-12
Straight Bar Cable Curls 3×15
Palm Down Barbell Wrist Curls over Bench 5×25
Bench Dips 3×6-8
Decline Close Grip Bench to Skull Crushers 2×8-12
One Arm Triceps Extension 2×12 with each arm
Incline Dumbbell Curls 3×6-8
Barbell Curl Lying Against an Incline 2×8-12
Lying Cable Curl 3×15
Cable Wrist Curl 5×50
Close Grip EZ Bar Curls 3×6-8
Cable Hammer Curls – Rope Attachment 3×12
Concentration Curls 3×15 with each arm
Machine Dips 3×6-8
Decline Dumbbell Triceps Extensions 3×8-12
Kneeling Cable Concentration Triceps Extensions 3×15 with each arm
Palms Up Barbell Wrist Curls over Bench 5×25
Don’t forget 3 main rules of training
Train a maximum twice or 3 times per week.»
Millions of guys admire Bruce Lee and want to have the same forearms as he does. But to do it, you have to work out a lot. And the problem is that there are thousands of trainings to build forearm muscle, but the most difficult part to build is the thumb side of the forearm near elbow.
This muscle is called brachioradialis. It’s a stumbling-stone for all athletes, who try to build their muscles.»