https://www.nutra-365.com/tags/biceps-triceps-workout/ Sat 12 Sep 2026 08:59:20 +0200 https://www.nutra-365.com/videos/129/the-best-damn-arm-workout-jeremy-dutra-ifbb-pro-bodybuilder/
You can't build a well-rounded physique without it, and it should be as intense as any other training session. EVL-sponsored athlete Jeremy Dutra has the workout you need to make that happen! ► Shop EVL Supplements: https://bbcom.me/35hCjdJ ► BodyFit Training Programs: https://bbcom.me/2yP6fll ► Subscribe: http://bit.ly/2DK5lGD If you've seen other workouts by Jeremy Dutra, you know he's not one to stick to a rigid rep and set scheme. The EVL-sponsored athlete and IFBB pro is about to take you to school with a superset-heavy arm routine that will pump you up like no other. | Jeremy Dutra's The Best Damn Arm Workout | 1. Superset a. Standing Alternating Dumbbell Curl: 3-4 sets, 8-10 reps b. V-Bar Push-Down: 3-4 sets, 8-10 reps 2. Superset a. Cable Straight-Bar Curl: 3-4 sets, 8-10 reps b. Lying Dumbbell Triceps Extension: 3-4 sets, 8-10 reps 3. Superset a. Triceps Bar Hammer Curl: 3-4 sets, 8-10 reps b. Triceps Bar Close-Grip Bench Press: 3-4 sets, 8-10 reps 4. Superset a. Single-Arm Machine Preacher Curl: 3-4 sets, 8-10 reps b. Seated Machine Dip: 3-4 sets, 8-10 reps 5. Superset a. Standing Cable Curl: 2 sets, 50 reps b Cable Rope Push-Down: 2 sets, 50 reps Want guns like Dutra? Better take note of his workout philosophy: Train by feel, not with strict reps. Start light, ramp up to heavy weight. Do 3-4 working sets per exercise. Perform 8-10 reps per set. For your warm-up, you'll do two banded exercises: the band biceps curl and the band overhead extension. The goal with resistance bands is to force blood into the muscle and squeeze hard on every contraction. That way, when you get to your working sets, the mind-muscle connection is already there. "The pump should be there to start the workout—you don't get the pump in the workout," Dutra says. "Warm-ups will help you prevent injury, too." | Standing Alternating Dumbbell Curl | "My philosophy is start light, build up to a working weight, do that working weight for 2 sets, and then drop the weight down," Dutra says. That means the first set is really an extension of his warm-up for the first set. Get the pump and sweat going, and let your body know it's time to work. You'll see that he rotates his palms on his curls, but as he enters his working sets, he performs them with palms facing up the whole time. This helps keep tension on the biceps, even as the other arm is working. | V-Bar Push-Down | Dutra notes that he doesn't have his workout written down or his phone with him—all he has is how he feels. Again, his first set is light. Make sure you're standing with your hips back to give yourself room to complete the full range of motion and that you control the weight throughout the movement. "The contraction is important, but it's all about how you control the eccentric portion," he says. It's not a complete rep if you're not entirely contracting your triceps at the bottom. Dutra does a couple of partial reps at the end of the working sets, too. Remember, it's all about feel! | Cable Straight-Bar Curl | Dutra explains that the more open your hand is on this exercise, the more you can emphasize the entire biceps and build thickness. He chooses cables frequently because of the constant tension they provide. His set-up tips: Stand farther away from the tower and keep your elbow out in front of you, as if you were doing a preacher curl. Again, start light, and perform no fewer than 12 reps in that first set. | Lying Dumbbell Triceps Extension | Lie back on a bench and start with the dumbbells directly overhead and your arms straight. Slowly lower your arms to about a 45-degree angle. Lower the dumbbells behind your head, hinging at the elbows. Keep your abs tight and the rest of your body rigid. "If you're doing your workout while talking on your phone or having conversations, the intensity is not there," Dutra says. "You need to up that intensity if you want to break past plateaus. Welcome the pain—it's going to make you better." ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Tue 28 Apr 2020 01:12:31 +0200 https://www.nutra-365.com/videos/129/the-best-damn-arm-workout-jeremy-dutra-ifbb-pro-bodybuilder/ https://www.nutra-365.com/videos/168/build-bigger-arms-with-supersets/
Here are the top 5 ways to get bigger arms using supersets. MAN Sports athlete @Starlord455 shows you his favorite biceps and triceps exercises. ► Subscribe to the MAN Sports: https://bbcom.me/2XGMaIU ► Shop MAN Sports Supplements: https://bbcom.me/2McEI2X ► All Access 7-Day Free Trial: https://bbcom.me/2McF0XB ► Check Out Our New Clothes: http://bit.ly/2YSe5Tm 1 - Dumbbell Seated Curls - 4 Sets of 10 - 15 Reps Superset each Set with: Dumbbell Skull Crushers 4 Sets of 10 - 15 Reps (0:38) 2 - Preacher Curls - 4 Sets of 10 - 15 Reps (0:49) Superset: V-Bar Tricep Extensions - 4 Sets of 10 - 15 Reps (0:54) 3 - Standing Straight-Bar Bicep Curls - 4 Sets of 10 - 15 Reps (1:12) Superset: Overhead Tricep Extensions - 4 Sets of 10 - 15 Reps (1:15) 4 - Isolated Machine Bicep Curls - 4 Sets of 10 - 15 Reps (1:33) Superset: Single Arm Tricep Extensions - 4 Sets of 10 - 15 Reps (1:36) 5- Single Arm Dumbbell Preacher Curls - Burnout to Failure (1:53) Superset: Close Grip Bench Press - Burnout to Failure (1:57) Let's get down to the business of big-time bicep and triceps growth. Here's what you really need to know when building your arms. Biceps are one muscle group that you usually don't need a pep talk to get excited about. From the time we were barely out of diapers, we knew exactly what to flex when commanded to "make a muscle." Whether your inspiration to train was to look like Arnold or to just be the buffest guy at the beach, you know that great arms are a must. Here is your ticket to the gun show and the best way to train your arms for maximum results. Effective arm training is and will always be a quest for the perfect pump. If you're after growth, you need to stimulate your biceps by putting them under tension for an extended period of time. Try sets in the range of 10-12, 12-15, or even as high as 15-20. Yes, you'll have to use lighter weights. But the best know...It's NOT about the weight. Chances are that once you up those rep rates, you'll finally start stretching out that tape measure. Give this workout a try if you truly want bigger arms. MAN Sports offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. | Follow MAN Sports | ► YouTube: http://bit.ly/2ZzRtXW ► Instagram: https://www.instagram.com/mansports/ ► Twitch: https://www.twitch.tv/mansportsofficial ► Twitter: https://twitter.com/MANSportsInc | Follow Starlord455 | ► Instagram: https://www.instagram.com/starlord455/ | MAN Sports Supplements | ► ISO-Amino: https://bbcom.me/2M6PsQ2 ► Pump Powder: https://bbcom.me/2M4NY9a ► Yohimbine HCl: https://bbcom.me/2M6nkwD ► Iso-Amino Coffee Creamer Bliss: https://bbcom.me/2M625L8 ► Body Octane: https://bbcom.me/2M5s8lO ► REM PM: https://bbcom.me/2M627Tg #BiggerArms #BigArms #BestArmWorkout #biceps #triceps #armworkout #arms #training #fitness #MANSPORTS ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 09 Aug 2019 15:45:56 +0200 https://www.nutra-365.com/videos/168/build-bigger-arms-with-supersets/ https://www.nutra-365.com/videos/215/big-pump-superset-arm-workout-abel-albonetti/
Abel Albonetti shares his killer superset arm workout. This high volume workout will push your biceps and triceps to the limit ► Abel Albonetti's 30-Day Abs: https://bbcom.me/2BjiKUB ► All Access 7-Day Free Trial: https://bbcom.me/2Bu4Qzl ► Essential MuscleTech Supplements: https://bbcom.me/2BhoU7W A MuscleTech-sponsored athlete and Team Bodybuilding.com member, Albonetti is known for his hardcore workouts, and this arm blast doesn't disappoint. During this workout, you'll be supersetting biceps exercises with triceps exercises in a way that quickly exhausts your arms. That's too bad, because it's going to be a very long workout. All right, campers, cinch up your shorts and let's get to it. | Abel Albonetti's Big Pump Superset Arm Workout (04:15) | 1. Superset Ex 1- EZ Bar Curl: 5x15 Ex 2- EZ Bar Skull Crusher: 5x15 2. Superset Ex 1- Cable Straight Bar Push Down: 4x15 Ex 2- Dumbbell Alternating Curls: 4x15 3. Superset Ex 1- Straight Bar Curls: 4x15 Ex 2- Machine Dips: 4x15 Last set of both exercises was a triple drop set. 4. Superset Ex 1- Preacher Curl: 4x15 Ex 2- Dumbbell Kickbacks: 4x15 Last set of both exercises was a triple drop set 5. Superset Ex 1- Dumbbell Seated Curls: 4x15 Ex 2- Rope Cabel Push Downs: 4x15 The last set is a double drop set 6. Superset Ex 1- 1 Arm Cable Push Down: 4x15 Ex 2- Cable Concentration curls: 4x15 ========================================­===== | Abel Albonetti's Favorite MuscleTech Supplements | ► Platinum Amino + Energy: https://bbcom.me/2Bhm6aM ► Amino Build Next Gen: https://bbcom.me/2BjCw2d ► Cell-Tech Hyper-Build: https://bbcom.me/2BjCHKV ► Clear Muscle: https://bbcom.me/2Bl4qeg ► Creactor: https://bbcom.me/2BlAA9x ► Gronk Signature Protein Candy Bar: https://bbcom.me/2BicEnF ► Muscle Builder: https://bbcom.me/2Bide4C ► Hydroxycut Hardcore Next Gen: https://bbcom.me/2BiyXJS ► NITRO-TECH 100% Whey Gold: https://bbcom.me/2BicHQn ► NITRO-TECH Crunch Bar: https://bbcom.me/2GERpQA ► Platinum 100% Creatine: https://bbcom.me/2BjdNv4 ► Pre Build: https://bbcom.me/2Bhm0jq ► Pro Series Alpha Test: https://bbcom.me/2BjeaFY ► Protein Cookie: https://bbcom.me/2BjensK ► Vapor X5 Next Gen Pre-Workout: https://bbcom.me/2BjQ7Xz | Follow Abel Albonetti | ► Website: https://www.abelbodygym.com/ ► YouTube: https://www.youtube.com/user/Abelbodygym ► Instagram: https://www.instagram.com/abelbodygym/ ► Facebook: https://www.facebook.com/AbelAlbonetti/ ► Twitter: https://twitter.com/Abelbody ► Snapchat: Abelbody ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 04 Feb 2019 16:02:47 +0200 https://www.nutra-365.com/videos/215/big-pump-superset-arm-workout-abel-albonetti/ https://www.nutra-365.com/videos/233/how-to-build-bigger-arms-julian-smith/
Life is too short to have small arms. Stop wasting time and start earning some new inches with this intense workout and specialization program from Bodybuilding.com athlete Julian Smith! ► Killer Arms with Julian Smith: https://bbcom.me/2v5OsV3 ► BodyFit Training Programs: https://bbcom.me/2RACWZu ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2RC6sOH ► Subscribe: http://bit.ly/2DK5lGD 30 Days to Your Best Arms is an intense arm-focused program designed to shock your body and add size and definition to your triceps, biceps, and forearms. This is the answer you've been waiting for! You may know Julian "The Quad Guy" Smith for his legs, but he's spent plenty of time making sure he's got the guns to match his wheels. The latest result of his fanatical devotion to the art and science of bodybuilding is this program: 30 Days to Your Best Arms. It's a three-days-a-week program you'll run for a month, but you can run it over and over again if you want. To be clear, this is a pure arms specialization program. We won't tell you what to do with the rest of your body while you're following it—except to say, "Train the rest of your body." Along with the total-arm workout provided below, you'll do a biceps accessory routine and a triceps accessory routine on other days of your choice. The three-day breakdown can work with pretty much any split: full body, upper/lower, push/pull/legs, or body part. We'll explain how. For now, go test-drive the first workout: a full-on heavy arms day that you can do right now in any gym. The full program is waiting as well, on Bodybuilding.com All Access. | Follow Julian Smith | ► Instagram: https://www.instagram.com/smith.julian/ ► Facebook: https://www.facebook.com/TheQuadGuy/ ► Julian Smith Playlist: http://bit.ly/2qSaoNX ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Tue 20 Nov 2018 03:09:53 +0200 https://www.nutra-365.com/videos/233/how-to-build-bigger-arms-julian-smith/ https://www.nutra-365.com/videos/256/15-minute-biceps-triceps-workout-for-bigger-arms-jim-stoppani-ph-d/
This workout from Jim Stoppani uses the popular superset technique, which involves doing two exercises back-to-back with no rest between them ► Shop JYM Supplements: https://bbcom.me/2KUZkHz ► Shortcut to Shred: https://bbcom.me/2OGwT2l | Jim Stoppani's 15 Minute Biceps & Triceps Workout | 1. Superset a. Barbell Curls: 3 sets, 8-10 reps b. Lying Triceps Extensions: 3 sets, to failure 2. Superset a. Cable Triceps Kickbacks: 3 sets, 15 reps b. Behind-The-Back Cable Curls: 3 sets, 15 reps 3. Superset a. Hammer Curls: 3 sets, 10-12 reps b. Dumbbell Overhead Extensions: 3 sets, 10-12 reps No two opposing muscle groups are better suited for superset training than the biceps and triceps. They're easy to do at the same station, so you don't lose the equipment/machine you're working on, and the opposing movements help to enhance muscle strength, resulting in such a massive pump that your arms will feel like they're going to explode. You'll start the workout by supersetting barbell curls and lying triceps extensions. You can use either a straight bar or an EZ-bar for both—whatever you prefer. Load the bar with a weight that allows you to get about 8-10 reps on barbell curls. Complete as many reps as possible to reach muscle failure. Then, immediately lie down on the flat bench and perform a set of lying triceps extensions with the same weight taken to failure. Do three supersets in this fashion, resting less than one minute between supersets. On the third superset, perform a "super" drop set by immediately dropping 20%-30% of the weight from the bar and going immediately into a final superset of barbell curls and lying triceps extensions. The next superset will consist of cable triceps kickbacks with behind-the-back cable curls. Choose a weight that allows you to get about 15 reps on kickbacks and cycle through three sets on each arm by doing kickbacks on the right arm and immediately supersetting with behind-the-back cable curls on the right arm. Then do the same on the left arm and immediately switch back to the right side. Continue in this manner until you've done three sets for each exercise on each arm. Your arms will be blasted after going through these two superset pairings non-stop. But you're not done... You'll finish the workout by supersetting dumbbell hammer curls and dumbbell overhead triceps extensions. This is fairly straightforward. You'll need a set of dumbbells for the hammer curls and one heavier dumbbell for the overhead extensions. Set up your dumbbells at a low-back bench and go to it, resting less than one minute between supersets. | JYM Supplement Science | ► Pro JYM: https://bbcom.me/2KV0jrf ► Pre JYM: https://bbcom.me/2KZcunc ► Post JYM Active Matrix: https://bbcom.me/2KYPtAw ► Post JYM Carb: https://bbcom.me/2OHfG9j ► Mass JYM: https://bbcom.me/2KYAMxx ► Vita JYM: https://bbcom.me/2KUvHGw ► Omega JYM: https://bbcom.me/2OGYUXQ ► Shred JYM: https://bbcom.me/2KYRCw4 ► Alpha JYM: https://bbcom.me/2KYRVqI ► ZMA JYM: https://bbcom.me/2KYTbKs | JYM Stacks & Bundles | ► Essential Stack: https://bbcom.me/2L0h5Ft ► JYM 30-Day System: https://bbcom.me/2L0BRVA ► Legacy System Stack: https://bbcom.me/2KXpsSm ► Post JYM Stack: https://bbcom.me/2L0Crme ► Pre JYM 60 Serving Stack: https://bbcom.me/2OH0jh4 ► Support Stack: https://bbcom.me/2OGRhR7 ► System Stack Pro: https://bbcom.me/2KXXTYQ | Follow Jim Stoppani | ► YouTube: http://bit.ly/2D4MlPE ► Facebook: https://www.facebook.com/JimStoppaniPhD/ ► Instagram: https://www.instagram.com/jimstoppani/ ► Twitter: https://twitter.com/JimStoppani #JYMArmy #ArmWorkout #Fitness #Strength #Bodybuilding #JimStoppani #Muscle #Gains ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Thu 16 Aug 2018 18:30:13 +0200 https://www.nutra-365.com/videos/256/15-minute-biceps-triceps-workout-for-bigger-arms-jim-stoppani-ph-d/ https://www.nutra-365.com/videos/291/abel-albonetti-s-arm-busting-neufit-superset-workout-w-commentary/
Abel Albonetti has never worked arms this hard in his life. This NeuFit Superset Arm workout kept Abel's biceps & triceps sore for a week! ► Essential MuscleTech Supplements: https://bbcom.me/2JvP49f ► Premium Fitness Plans: https://bbcom.me/2JwFSBs As classic as a peanut butter and jelly sandwich, biceps-and-triceps supersets is a tried-and-tested technique for building serious arms in one workout. Team Bodybuilding.com and MuscleTech-sponsored athlete Abel Albonetti is ready to share his particular brand of supersetting for arms. | Abel Albonetti's Arm-Busting Workout | 1. Superset a. Barbell Curl: 5 sets, 10-12 reps b. Close-Grip Bench Press: 5 sets, 10-12 reps 2. Superset a. Skullcrushers: 4 sets, 10-15 reps b. EZ-Bar Curl: 4 sets, 10-15 reps 3. Superset a. Banded Pushdowns or Triceps Pushdown: 4 sets, 12-15 reps b. Banded Curl or Cable Curl: 4 sets, 12-15 reps 4. Superset a. Overhead EZ-Bar Triceps Extension: 4 sets, 12-15 reps b. Drag Curl: 4 sets, 12-15 reps 5. Isometric Hold on Preacher Bench: 3 minutes 6. Alternating Dumbbell Hammer Curls: 4sets, 12-15 reps 7. Bent-Over Dumbbell Triceps Kickbacks: 4 sets, 12-15 reps | Abel Albonetti's Favorite MuscleTech Supplements | ► Amino Build Next Gen: https://bbcom.me/2Jy2QbC ► Cell-Tech Hyper-Build: https://bbcom.me/2JAHUjZ ► Clear Muscle: https://bbcom.me/2JzM0sT ► Creactor: https://bbcom.me/2JCbFRM ► Muscle Builder: https://bbcom.me/2JAzkSy ► Hydroxycut Hardcore Next Gen: https://bbcom.me/2Jx4ABQ ► NITRO-TECH 100% Whey Gold: https://bbcom.me/2JBBYaM ► NITRO-TECH Whey Plus Isolate Gold: http://bbcom.me/2EYFRUi ► NITRO-TECH Casein Gold: https://bbcom.me/2JAEkqr ► NITRO-TECH Crunch Bar: https://bbcom.me/2JBC0zq ► Platinum 100% Creatine: https://bbcom.me/2JyIcbh ► Platinum 100% Fish Oil: https://bbcom.me/2JzAZHP ► Platinum Multivitamin: https://bbcom.me/2JBlQ8S ► Pro Series Alpha Test: https://bbcom.me/2JAAiOG ► Protein Cookie: https://bbcom.me/2JAzRUy ► Vapor X5 Next Gen Pre-Workout: https://bbcom.me/2Jx8Hhr ► Vapor X5 Neuro: https://bbcom.me/2JCbWnM ► Vapor X5 Ripped: https://bbcom.me/2Jy32Yo | Follow Abel Albonetti | ► Website: https://www.abelbodygym.com/ ► YouTube: https://www.youtube.com/user/Abelbodygym ► Instagram: https://www.instagram.com/abelbodygym/ ► Facebook: https://www.facebook.com/AbelAlbonetti/ ► Twitter: https://twitter.com/Abelbody ► Snapchat: Abelbody ========================================­===== | Bodybuilding.com | ► Supplement Store: https://bbcom.me/2JxRvIs ► Sales & Specials: https://bbcom.me/2JBD1HK ► Fitness Articles: https://bbcom.me/2JAFemP ► Premium Fitness Plans: https://bbcom.me/2JwFSBs ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Tue 10 Apr 2018 11:50:07 +0200 https://www.nutra-365.com/videos/291/abel-albonetti-s-arm-busting-neufit-superset-workout-w-commentary/ https://www.nutra-365.com/videos/302/julian-smith-s-30-days-to-your-best-arms-trailer/
Life is too short to have small arms. Julian Smith has seen people curling in front of the mirror for years without making progress. He doesn't blame them—he blames their programs. ► 30 Days to Your Best Arms Training Program: https://bbcom.me/3aym3Hp ► BodyFit Training Programs: https://bbcom.me/2tstAal ► Shop Bodybuilding Signature Supplements: https://bbcom.me/3asuunH ► Subscribe: http://bit.ly/2DK5lGD 30 Days to Your Best Arms is an intense arm-focused program designed to shock your body and add size and definition to your triceps, biceps, and forearms. This is the answer you've been waiting for! | 4 Weeks of Workouts: 3 Workouts Per Week / 20-40 Min. Workout | This is serious arm training you can add onto any other program. You'll do one all-out arm day each week, targeting your bis, tris, and forearms. Then you'll do one triceps accessory workout, and one biceps accessory workout each week. | Unique, Varied Training: Free Weights / Bodyweight / Cable / Machine | Beginner or advanced lifter, you can do this! And if you know Julian Smith, you know he likes to use every available tool in the gym. So get ready to open your mind while you split your sleeves. | Add Strength and Size: Periodized Workouts / Tempo Training | You'll build your best arms with pyramid sets, supersets, low-rep strength workouts, tempo training, dropsets, and brutal burnouts. This is a full education in arm training! | Mass-Building Recipes: Train to Grow, Eat to Grow | If you want your arms to grow, you need to eat like you mean it! That's why we're including a nutrition guide with a kickass selection of easy-to-prepare mass-building recipes. | Here's What You'll Get in 30 Days to your Best Arms | • Three time-efficient arm-focused strength training sessions a week • A perfect balance of hard and heavy lifting and pump work for strength and muscle gains • Technique tips on important movements • Varied, exciting training that progresses each week • Easy-to-prepare mass-building recipes This is a perfect specialization program to break you out of a rut and add inches where it counts most. It's unique and effective for newbies, advanced gym rats, and even the most slow-to grow, stubborn arms. And after you do it finish it, you can turn around and repeat it for even better results! | Follow Julian Smith | ► Instagram: https://www.instagram.com/smith.julian/ ► Facebook: https://www.facebook.com/TheQuadGuy/ ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 12 Mar 2018 11:10:01 +0200 https://www.nutra-365.com/videos/302/julian-smith-s-30-days-to-your-best-arms-trailer/ https://www.nutra-365.com/videos/486/build-massive-arms-hunter-and-lee-labrada/
With coaches like Lee and Hunter Labrada, you'll get exactly what you need to add size and strength to your biceps and triceps. Here's their awesome arms workout! ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2NaHnbm ► Shop Labrada Supplements: https://bbcom.me/2oempQi ► All Access 7-Day Free Trial: https://bbcom.me/2qHsplA ► Subscribe: http://bit.ly/2DK5lGD For this workout, we're going to be focusing on intensity. We're not training legs or any other huge body part, so the lifts themselves aren't really taxing. But we're going to increase the intensity by keeping the rest periods short. We rest just as long for the other to complete the set, and then we get right back on the lift. We do this for a reason! You get more blood flow and a greater pump. Although we're different people and are from different eras, we share some common philosophies in our training: We don't like to really lock out our movements so we can keep tension on the muscles, we like to use heavy weights and go to failure, and we like to keep our rest periods to a minimum. Although they seem like small things, they're important and will make all the difference in your pump, and more importantly, your results. This workout can help you build muscle, but it won't work unless you give your body enough calories to increase lean mass. Your body can't build without a surplus, so eat up for gains! Are you ready to get started? Let's go! | Close-Grip Bench Press | To warm up, grab some lighter weight and knock out a warm-up set of 12-15 reps. Your hands should be lined up with the start of the knurling. Try not to lock out the joints at the top of the movement. Whenever you're locked out, it puts the stress on the joints, not on the muscles. By keeping your joints bent, you'll keep constant stress on your triceps, which makes the exercise much harder. We keep the weight a little lighter so we can do more reps and then get more blood into our triceps. | EZ-Bar Skullcrusher | We use the E-Z bar to take a little stress off of your wrists. It's really important that you keep your elbows tucked and the movement slow and controlled. If your elbows are out, you'll use your shoulders instead of your triceps and set yourself up for an injury. | Single-Arm Cable Push-Down | The focus of the workout is going to change a little bit now. Instead of going to failure, we focus on increasing the blood flow to the muscle and increasing the pump. Do cable push-downs without the handle because it mimics the side triceps pose we do in competitions. You get some serious blood flow to your triceps and reinforce how to pose properly. | Triceps Push-Down | We want you to really exhaust the muscles during this exercise so you can get as much blood into them as you can before we move onto biceps. Turn your hands out at the end so you can get a really good contraction. | Standing Hammer Curls | Do these properly: keep your elbows back and curl with your hands slightly out. We want your brachialis to contract as much as possible. Although we use dumbbells, try to curl with both hands at the same time. When you get too fatigued to curl with both hands at once, switch to alternating. | Seated Alternating Dumbbell Curls | You get the most benefit out this exercise by doing it properly. If that means you have to lower the weight a little bit, do it. You'll get stronger in the exercise more quickly, likely stay injury-free, and it'll be a lot better for you in terms of results. Rotate your hands so they're supinated at the top of the exercise. | Preacher Curl | Normal preacher bench can hyperextend your elbows, which can cause injuries. So, we want to do this exercise on an incline bench. The pad of the bench actually acts as a safety stop, much like the safety bars on a squat rack. | EZ-Bar Curls | Keep your elbows back and really squeeze at the top. You want to feel the contraction when your biceps are at the peak of the exercise. It will make a world of difference in your pump and the soreness you'll feel in the days after the workout. ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Thu 28 Apr 2016 16:05:39 +0200 https://www.nutra-365.com/videos/486/build-massive-arms-hunter-and-lee-labrada/