Arms

Massive Arm Workout (INCLUDES FINISHER!)


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Not all arm workouts are capable of delivering the massive size and strength in your arms that you want. If an arm workout doesn’t include both heavy and light training, then I can tell you right away that you are likely to not get the results you should be from your hard workouts. In this video, I show you not only a quick method for including heavy and light sets to hit your biceps and triceps, but how to do them to get bigger arms.

All you need to do this is a cable machine if you are training at a gym or a couple of resistance bands and somewhere to anchor them high and low if you are training at home. The two arm exercises performed here are the biceps curl and the triceps pushdown. It doesn’t get any more straight forward than that. That said, the way you perform the movements is going to make all the difference.

Start at the bottom of the stack with a heavy weight that will allow you to do no more than 6 reps on the biceps curl. If you happen to choose a little light, don’t worry. Just keep doing reps until you reach failure. From here, immediately drop the stack to the light side and perform a triceps pushdown to failure. Here you want to really make sure that you are concentrating on the strength of the contraction. Direct the focus onto the triceps and feel every inch of the contraction rather than just counting or moving the weight stack from point a to point b.

Take this to failure and immediately move the weights back to the heavy end (stopping 2 plates short of where you were last set). Take this next heavy biceps set to failure again and then go back to the light side (but two plates heavier than last set) for the triceps pushdowns. Keep alternating between the two exercises making the heavy and light adjustments until you have completely reversed the stack. You should end with the heaviest set of triceps pushdowns and the lightest set of biceps curls.

If you want to turn this into a complete arm workout you would rest 2 minutes and then repeat this entire challenge 2-3 more times. If you were going to add this as an arm workout finisher, you could aim to do this at the very end of your arm workouts.

If you are looking for a complete arm workout program that also includes workouts for your entire upper body and unique explosive leg training, be sure to head to http://athleanx.com and get your Ultimate Arms program. See how fast you can add up to an inch to your arms or more in the next 6 weeks with this new program from ATHLEAN-X.

For more videos on how to get bigger arms fast and the best arm workouts on youtube, be sure to subscribe to our channel at http://youtube.com/user/jdcav24

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21 Comments

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  3. I like how he says "they don't make these things heavy enough." Way to make someone feel weak Bro. No worries, I'll get there eventually.

  4. I have quoted this particular video more than any other fitness video I ever watched. mind muscle connection. once you establish MMC you can do air work outs and get gains.

  5. I've added this to the end of my Push/Pull superset day, only done it twice and already seeing major changes. I bow to you Jeff, this is a killer

  6. Great workout. On a general how many sets of exercises should one perform for biceps and triceps, and how many days per week to target them? Thanks.

  7. I have a serious imbalance between my right and left hand. I can do 20reps of concentration curls with 15lbs dumbbells with my right but only about 7 reps with my left

  8. I’d have to check with you here. Which is not something I generally do! I delight in reading a post that can make men and women feel. Also, thanks for allowing me to comment!

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