If you're pushed for time to get some ab work in your session, or if you just want to work the abs/core as much as possible whilst performing your primary exercise then try standing on one leg for every exercise you can @organic_pros
💪🏼💪🏼 arm day workout 💪🏼💪🏼 Important to rotate between hypertrophy (high rep) and strength (heavy weight, low reps, good form). Studies have shown that when training a muscle one strength workout followed by two high volume workouts achieved the most drastic results.
Some people prefer to do all biceps followed by all triceps while others like to go back and forth. I typically do all one then all the other but I had a short window for this workout and tend to rest less and get through the entire workout more quickly when I alternate back and forth.
On strength days I do four sets.
Set 1 - 8 reps
Set 2 - 6 reps
Set 3 - 4 reps
Set 4 - 4 reps
Trying to increase the weight each time ensuring the last rep is a real struggle.
The rep count is low so I really challenge myself to grab the heaviest weights I possibly can. *Rule of 👍🏽 is I’d rather fail on the last rep than bang out all reps knowing I could have gone a little heavier.
Bi exercise 1: standing alternate db bicep curls
Tri exercise 1: bent tricep single arm db extensions
Bi exercise 2: standing alternate db hammer curls
Tri exercise 2: rope cable pull downs
Bi exercise 3: ez bar bicep curls
Tri exercise 3: floor db skull crushers
Took this selfie yesterday actually look half decent in this photo. The lighting helped a bit 😂 also who knew i had triceps now 💪
1 612 minutes ago
Triceps are the largest part of the arm and therefore very important to train in order to grow your arms.
First exercise is a single arm reversed grip push down and is great for isolating one arm at a time to ensure you get a good range of motion on each tricep keeping the muscle under tension. Make sure that the negative movement is controlled and slow to maximise time under tension.
Exercise two is a solid V Bar push down to maximise strength and size in the tricep. This allows you to go heavier however it is vital to maintain a controlled rep throughout.
🚨Grow your Biceps with this awesome trick! 🚨
These are called E-Z Bar Drag Curls.
They’re perfect to cycle in your Bicep workout for increased growth and size.
How to Perform:
Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip. Curl the bar and as your hands rise, drive your elbows back so the bar stays as close to your torso as possible. Squeeze your biceps at the top, then lower under control.
I like to pretend someone is grabbing my elbows and pulling them back as the bar raises to my chest. See what feels best and gives you the best squeeze in your Biceps!
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Feel free to save this workout and share it with your friends and family. Let me know in the comments how effective these are for you.
6 1813 minutes ago
Want increased muscle and more pressing strength in your training?
Then, attempt the Lying Flat Isometric Dumbbell Chest Press!
It's a great exercise to build hypertrophy for your #pecs, #deltoids, and #triceps while your other #core muscles help stabilize the movement. The isometric portion of this exercise is terrific for combined #tendon stability and strength gains to help progress into utilizing more weight to other pressing exercises.
Coaching Tips: • Press one of the dumbbells to the side of your chest with your elbows bent at 90-degrees keeping the other dumbbell over your head securely with your elbow slightly bent • Be sure to handle weights that you can press properly without any swinging while lowering the weights in a controlled manner for two to three seconds
• Engage your spine securely on the bench and your heels firmly on the floor for added stabilization • Since isometric pressing exercises recruit your core muscles, don't excessively lean or hike your hips • Lastly, remember to inhale while lowering the dumbbells and exhale as you press them upward for added strength benefits
Beginners should perform three sets of 10 repetitions using your 10-repetition max, with two minutes of rest in between sets. More advanced individuals should perform three sets of 12 to 16 repetitions using 75 percent of your one-rep max, with 90 seconds of rest between sets.