![]() Hang from a bar with a shoulder-width underhand grip.The best bodyweight move for bigger arms, and one that also works your entire upper back. Plant your heels on the floor, tense your glutes and core, then lower the bar to your chest and press it back up.Lie flat on a bench holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart.The classic big lift for a bigger, stronger and wider chest. Home Towel Workout for Upper Body Strength.Build Bigger Arms With This 10 Move Session. ![]() ![]() Keep reading for full workout instructions. Cable Cross-Overs (Reps: 15 | Rest: 60 secs | Sets: 4) Cable Rope Overhead Extensions (Reps: 15 | Rest: 30 secs | Sets: 4)Ĥb. Incline Dumbbell Flyes (Reps: 12 | Rest: 60 secs | Sets: 4)Ĥa. Incline Dumbbell Bicep Curls (Reps: 12 | Rest: 30 secs | Sets: 4)ģb. Bench Press (Reps: 8 | Rest: 60 secs | Sets: 5)Ģ. Then do moves 3b and 3b as a superset, and the same again for moves 4a and 4b.ġ.Do all reps of move 1, sticking to the sets, reps and rest shown, then do all sets of move 2.This is a six-move session made up of 2 straight sets then 2 supersets.How to perform this arm and chest workout: This six-move workout targets all your major upper-body muscle groups, including your arms, chest, back and shoulders, using different angles and rep ranges to recruit and fatigue as many muscle fibres as possible, so they’re rebuilt bigger and stronger. Working one main muscle group per workout – known as a body-part split – might have been the gold standard for the golden age of bodybuilding, but if you can only train a couple of times per week you need a more efficient approach to get maximum bang for your buck. Supersize your chest, back, arms and shoulders while stripping away belly fat with this upper-body arm and chest workout…
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