Effective 20-minute biceps and triceps program!


The rods and dumbbells allow for breathtaking growth of biceps and triceps, as in this 20 minute free weights session!

The arms are by far the most popular muscle group to exercise. Everyone wants biceps and triceps to be seen in the gym or in plain clothes in a t-shirt. 😉

Just because you want massive, more muscular arms doesn't mean you have to spend hours each day improving them. You also don't need sophisticated machines. All you need to build your arms is 20 minutes, manuals and motivation.

This tutorial only requires equipment that you can easily have at home or in the weight room. If you do not have a bench, you can easily lie on the floor.

You attack each muscle group with a technique called fight set (Challenge series). With the giant sets you do not do all the giant series, you do not all series with exercise 1, then all series with exercise 2 (for biceps in our case), but you do 1 series of exercise 1, then without rest, 1 series of Exercise 2, etc.

Continue this way until you have completed a series of each exercise on the list. So just after completing a giant set, you can rest for 45 seconds before starting the next giant set (for triceps in our case).

The exercises are combined so that they can be performed with the same equipment. You will find technical tips for the biceps and triceps bodybuilding program.

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20-minute arm strength training program

1 Biceps in "giant sets" (Challenge series)

Follow each exercise, one after the other. One series of each exercise, then rewinds until they reach the total number of series (3).

Bicep curl in the bar, tight grip

3 sets, 8 reps

Tight grip, do not swing your body.

Bicep curl carried wide grip

3 sets, 8 reps

Hands wider than shoulders.

HantelkrĂžll

3 sets, 10 reps

Don't swing your body, only your forearms go up.

Hammer dumbbell curls

3 sets, 10 reps (45 seconds recovery)

Only the forearms go up.

2 Triceps in giant sets

Follow each exercise, one after the other. One series of each exercise, then rewinds until they reach the total number of series (3).

Skullcrusher

3 sets, 10 reps

The bar goes down to the forehead.

Press a bench with a tight grip

3 sets, 10 reps

Arm along the body, tight grip.

Tate pressure

3 sets, 12 reps

Use light weights to understand the movement. Tighten the triceps while lifting the dumbbells.

Kick back

3 sets, 12 repetitions (45 second recovery)

The spine MUST remain straight. The part with the biceps is fixed, only the forearm moves.

Now we will provide you with technical tips and advice so you can safely maximize the results of the biceps-triceps program.

Biceps bar curl, tight grip + Biceps bar curl wide grip

The bar curl is as simple as possible. Hold your elbows on each side of your body, curl the bar at a 45 ° angle and without using speed. If you prefer the EZ line, use it instead.

In this circuit you will perform rod curls in 2 different ways. First you will use a grip that is narrower than the width of your shoulders to build muscle the outer part of the biceps. Then chain with a grip wider than the shoulders to build muscle inside the bicep head. You should not need much weight since you should do a total of 16 reps between the two versions.

Dumbbell curl + Dumbbell curl with hammer grip

Once you're done with the barbell curl, you can replace it with a pair of dumbbells. A barbell is ideal for lifting heavier loads with both arms, while using manuals requires each arm to work alone. Your arms will be tired from the barbell curls, so push yourself up without losing your fitness.

Perform the traditional dumbbell curls with palms up (supination) on 8 repetitions, make sure not to swing the body or elbows to lift the weight. When you're done, you can twist the dumbbells to find one hammer grip to burn brachials and forearms.

If you need to use a different pair of dumbbells for each curl variant, do so.

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Skullcrusher + Press a bench with a tight grip

Unless you're a beginner, you've probably already achieved this super or at least you saw it done. You don't need a bench to do these exercises, but using a flat bench makes it easier to move from one exercise to the next.

As with biceps, these first two exercises are dumbbell exercises. You can use an EZ post if you prefer. Perform them Skullcrusher by using a tight grip for the number of repetitions indicated in the program. Keep your upper arms still while bending your elbows to lower your weight.

Without changing the grip, go to the press. Keep your elbows close to your body and burn your triceps. You don't have to go into failure, but you have to focus on the triceps in the up position and the weight control in the down position.

Tate press + Kick back

Tate pressure is an exercise that few people do but that muscles the three triceps heads in one movement.

Lie on a bench or on the floor, holding the dumbbells upright on your chest, elbows outside, palms facing your feet. In a steady motion, push the dumbbells upwards, twisting them horizontally while holding your elbows together and pulling your triceps together.

Focus on working the triceps and not just lifting the dumbbells. This exercise can have harmful effects on the elbows. Then use an appropriate embodiment and put pressure on the top of the movement.

When you're done, get up and finish with kick backs triceps with two arms. You must be in a position with your chest tilted to load the triceps properly. Keep the spine flat. When pushing, keep your arms parallel to the ground on each side of you. Only the lower arm (forearm) should move when the elbows are opened to push the weight away.

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