Fifty dollars a hand
Build large and strong hands will help the program that I will talk about in this article.
Deltas, biceps and triceps are relatively small muscle groups, so you can work them out in one day without overloading the nervous system.
Training to work out the deltas, biceps and triceps should last no more than 45 minutes.
The training is divided into two parts: deltas and hands.
This will make it possible to work hard on all the groups and score them properly.
The break between approaches is 2 minutes.
If you know your maximum, use 60, 65, 70 percent of your maximum. If you do not know your max, use a 1RM calculator
1. Bench dumbbell sitting.
2 warm-up approaches
4 working sessions of 6-8 repetitions
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Do not lower the dumbbells below the earlobe. Do not tap the dumbbells at the top point.
2. Superset.
Pull the block in front of you + Mach dumbbells in the tilt
1 warm up approach
3 working 10 repetitions
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Raise the rope just above eye level. Don't throw the weight down, lower it slowly.
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Try not to cheat and not to help the body during the ascents, to do this, press your chest to your knees and do not pull off throughout the entire amplitude.
3. Mahi dumbbells in hand while standing
3 sets of 10 repetitions
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When performing the exercise, watch your elbows, they should be slightly bent.
At the top point (just above shoulder level), pay attention to the position of the hand. The little finger should be higher than the thumb. Make sure that the load does not shift to the front beams, work through the middle ones purposefully.
Then we go to the hands. We will use the Biceps + Triceps supersets to work out.
Now the most interesting thing. Before you start training your hands, rest for 5 minutes.
4. Heavy superset
Arm bending with barbell + French press with dumbbells
2 warm-up approaches
3 working sessions of 6-8 repetitions
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Your goal in this superset is weight control. Don't let the weight control you. No cheaters, but maximum voltage.
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Working with dumbbells will allow you to load each triceps with the same amount of work.
5. Superset
Push-UPS on a bench + bending your arms with dumbbells while sitting on an inclined bench
3 sets of 8-10 repetitions
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We did a good job in the previous exercises, we just need to finish off the triceps. If push-UPS are easy, put your weight on your hips (put a dumbbell).
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Pick up the weight so that 8-10 repetitions are up to failure, but without reading. The muscles should be clogged with hard work and not aerobics. Only this approach will produce results.
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Everything! The workout is over and it's time to rest and eat the calories you've spent. Success!
