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Bigger+Stronger, Arms
Hypertrophy exercises for BIGGER, stronger arms [ID: workout33]
Exercises
First time: For each exercise, do 3 sets, 12-15 reps
It's "just 12 sets" and a bunch of push-ups (ha):
- Triceps pushdown (cable machine)
- Dumbbell skull crushers — Two dumbbells, db_skull_crusher.htm
- Push-ups — AMRAP means "As many reps as possible"...until muscle failure, pushup.htm
- Incline curls — Two dumbbells, "come all the way down for the stretch"
- Barbell curls
Remember: Slow, controlled pace. Breath. For hypertrophy, you want to perform these exercises to failure.
Details
These hypertrophy hints may help you achieve better results, hints/hypertrophy.htm
It's okay to change the order of these exercises. Example: I strongly prefer AMRAP push-ups at the end. (smile)
Also, if this workout gets too intense, then dial back the weight or the number of sets. That said...hypertrophy requires a high degree of intensity.
Little help
Video: This workout is based on "Get Massive Arms In Just 12 Sets" by Renaissance Periodization. The instructor is a great motivator (and intense!). He does a great job explaining the important details that you need to optimize each exercise, www.youtube.com/watch?v=alep6YDeDFU
Repeat: Check out the hypertrophy hints, hints/hypertrophy.htm
Source: Renaissance Periodization