Workout Description
This workout will really increase your arm size, without neglecting the rest of your body. Total body training is a great way of increasing muscle size, because the more muscle fibres you can target in your workout, the more muscle building hormones your body releases. Your legs are the largest muscle group, when you train them you release a load of muscle building hormones into your arms. This may help you get your head around how doing squats and lunges can help increase the size of your biceps and triceps!
Workout Notes
Perform this workout by doing workouts A, B and C once a week each. Have a least one day’s rest inbetween workouts. Each workout contains two supersets, and each superset contains two exercises. Perform the exercises back to back without resting. Do as many supersets of 1A and 1B as you can in 15 minutes, and repeat the process with 2A and 2B. Each workout should take 30 minutes. At the beginning, perform ten reps of each exercise, if you are too tired, simpy do as many reps as you can and swap exercises with as little rest as possible inbetween. You will feel the burn….believe me!
| Main Goal: Days Per Week: Type of Workout: Workout Level: |
Build Arm Muscles, as well as rest of the body 3 Supersets All levels |
|
||
| Exercise | Sets & Reps | |
| 1A) Dumbbell Seated Overhead Press | 15 minutes 1A & 1B | |
| 1B) Standing Barbell Curl | ||
| 2A) Lying French Press | 15 minutes 2A &2B | |
| 2B) Dumbbell Row (Underhand Grip) | ||
|
||
| Exercise | Sets & Reps | |
| 1A) Barbell Squat | 15 minutes 1A & 1B | |
| 1B) Press Up | ||
| 2A) Back Extension On Swiss Ball | 15 minutes 2A &2B | |
| 2B) Swiss Ball Crunch | ||
|
||
| Exercise | Sets & Reps | |
| 1A) Dumbbell Bench Press | 15 minutes 1A & 1B | |
| 1B) Dumbbell Lunge | ||
| 2A) Chin-Up | 15 minutes 2A &2B | |
| 2B) Reverse Grip Bench Press | ||
