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Complete Arm Workout | Bigger Biceps and Triceps |Ad...

James Grage - The Muscle Geek Follow
  • Video description
  • 7 months ago
  • 175,482 views
  • 3,006 likes
  • 289 comments
If you want to build bigger and stronger arms then this is your video. Here I take you through a complete arm training routine, where I show you everything you need to know; from exercise selection, sets, reps, tips and tricks. Make sure to watch the full video so you don't miss out on any of the important details. Here's the full workouts breakdown for biceps and triceps:

Dumbbell Preacher Curls superset with Rope Pushdowns
Set 1 (Recruitment Set) 20 Reps
Set 2 (Working Set) 10 Reps
Set 3 (Working Set) 10 Reps
Set 4 (Burn-out Set) 15 Reps

Incline Bench Dumbbell Curls superset with Overhead Cable Extensions
Set 1 (Recruitment Set) 20 Reps
Set 2 (Working Set) 10 Reps
Set 3 (Working Set) 10 Reps
Set 4 (Burn-out Set) 15 Reps

Standing Bar Curls superset with Cable Kickbacks
Set 1 (Recruitment Set) 20 Reps
Set 2 (Working Set) 10 Reps
Set 3 (Working Set) 10 Reps
Set 4 (Burn-out Set) 15 Reps

Reverse Curls superset with Bench Dips
2 sets of 20 Reps

This workout will target:
The long head of the biceps, for a bigger peak
The short head of the biceps for more width
The brachialis and brachioradialus for more arm size and strength
The Lateral Head of the triceps for more width from the front
The Long Head of the Triceps for more width from the side
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