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build big arms

Dirty 30: Build Better Arms Fast

In the last post I hooked you up with a brief muscle building-workout:Shoulders to Boulders.

But, not everyone is focused on getting huge all the time; sometimes, we’d like to shred fat and improve the look of a body part even when short time.

This is especially true with arms.

Chin ups build great biceps
Photocredit:Zulumuscle.com

 

Great arms, whether it’s big biceps or toned triceps, aren’t easy to come by: They’re earned with hard work and worn like a badge of honor.

While it’s possible to build a good set of arms even when you’re training is lacking balance a well-designed program adds icing to the cake. With only 30 minutes to hit the gym a well-designed exercise program will get the job done.

Luckily, you don’t need to search the web for that program.

I have it right here.

This workout will blast the arms with supersets, making your rest periods shorter and workouts more efficient. Muscles will be challenged through different angles and rep ranges to recruit the maximum number of muscle fibers and build better arms fast.

Exercises

Superset 1

Chin Up: Chin-Ups are great for building great biceps. By supinating the palms—palms facing you—greater emphasis is placed on the biceps. With this compound exercise you will stimulate fast-twitch muscle fibers for growth. Perform four sets of five reps, using weight if necessary.

Reverse Grip Barbell Floor Press: *** USE A SPOTTER.

Have a spotter? Good, if not, use a normal, supinated grip for the press. Supinating the grip while performing a pressing exercise increases the range of motion (ROM) of the triceps, the biggest muscle of the upper arm. Compound exercises like the floor press add muscle to your arms and  boost your lockout strength in the bench press. Perform four sets of five reps after your chin-ups.

Superset 2

Barbell Curl: You didn’t think I would forget these did you?Curls are necessary to build arms. Pick a moderately heavy weight and a shoulder width grip for your curls. Three sets of eight to ten reps will finish off fast twitch fibers and recruit moderate-slow twitch muscle fibers.

Parallel bar dips: Dips are a great exercise for shoulder, chest, and triceps development. If needed, add a dip belt and perform dips to 90 degrees, extended the elbows just short of lockout at the top. Three sets of eight to ten reps will do the trick.

Superset 3

Dumbbell Hammer Curls: Hammer curls are a biceps curl, only with a neutral grip. This variety places more emphasis on the brachilias and brachioradialis, two important elbow flexors. Perform these under control for two sets of 20 reps.

Overhead Triceps Rope Extension: Using a rope attachment on a cable extend the arms overhead, flexing the triceps. This exercise will give the triceps a huge stretch and a powerful contraction to stimulate the long-head of the triceps. Perform two slow sets of 20 reps.

triceps, parallel dips
Photo Credit:http://www.muscleandfitness.com

The Workout

1a.Weighted Chin Up 4×5 Rest 60 sec

1b.Reverse Grip Barbell Floor Press 4×5 Rest 60 sec

2a Barbell Curls 3×8-10 Rest 0

2b. Dips 3×8-10 Rest 30 seconds

3a.Fat Gripz Hammer Curl 2×20 Rest 0

3b.Overhead Triceps Rope Extension 2×20 Rest 0

Wrap Up

A good set of arms, whether that’s bulging biceps or toned triceps, looks good on everyone. Luckily, this can be achieved by mixing compound, heavy exercises with isolation high-rep exercises.

Time is no longer an issue. Thirty minutes is all you need to build better arms fast.

Attention: Time is Dwindling!

If you’re looking to build muscle, shred some fat, and build a healthy lifestyle I’m opening up my coaching program for a few lucky clients.

Personal Training, build muscle,shred fat
http://www.flickr.com/photos/walkadog/3206541859/

 


Even better, Apply for the Coaching program today and you’ll qualify for my Holiday Discount. This rate is top-secret and reserved for a few close friends and family, so take advantage before it goes away.  You can check
it out here. <==

 

Strong. Shredded. Athletic.

-Eric

 

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