MASS Workout: Biceps & Triceps
Автор: Ivan Frohlich
Загружено: 2026-02-05
Просмотров: 1259
Описание:
Are you working your ass off at the gym, and your arms are still not growing? Do you want to increase the size of your arms? What should you do, and how do you structure your training?
Chapters:
00:00 Incline Dumbbell Curl
01:55 Low Row Biceps Cable Curl
02:57 Standing Barbell Biceps Curl
04:10 Arm Curl Matrix
06:14 Seated Dip – Exigo
08:15 Triceps Cable Pushdown
09:46 Triceps Extension bent forward
11:26 Underhand pushdown
TRAINING:
BICEPS:
Incline Dumbbell Curl 3 sets; 13,12,10 reps; 16,18,22kg
Low Row Biceps Cable Curl 2 sets; 15,13 reps; 18,25kg
Standing Barbell Biceps Curl 3 sets; 13,11,12 reps; 40,45,50kg
Arm Curl Matrix 2 sets; 13 reps; 23,27kg
TRICEPS:
Seated Dip – Exigo 3 sets; 15,15,14 reps; 90,110,120kg
Triceps Cable Pushdown 3 sets; 15,13,11 reps; 27,32,32kg
Triceps Extension bent forward 2 sets; 15,14 reps; 42,47kg
Underhand pushdown 2 sets; 15,10 reps; 12.5,14.7kg
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