Build Muscle | Forearm, Triceps, Biceps & Chest Workout
Автор: Novita Zhu
Загружено: 2026-02-06
Просмотров: 37
Описание:
CHEST
1. Bench Press – 4 sets × 8–12 reps
Great for overall chest mass.
2. Incline Dumbbell Press – 3 sets × 10–12 reps
Targets the upper chest.
3. Chest Fly (Machine or Dumbbells) – 3 sets × 12–15 reps
Stretches and isolates the chest for better thickness.
4. Push-Ups – 2 sets to failure
Perfect chest finisher for extra pump.
BICEPS
1. Dumbbell Bicep Curl – 3 sets × 10–12 reps
Builds peak and shape.
2. Hammer Curl – 3 sets × 10–12 reps
Targets the brachialis for wider arms.
3. Cable Curl – 3 sets × 12–15 reps
Controlled isolation for a solid pump.
TRICEPS
1. Tricep Pushdown (Cable) – 3 sets × 10–12 reps
Safe and effective isolation.
2. Overhead Dumbbell Extension – 3 sets × 10–12 reps
Hits the long head for bigger triceps.
3. Bench Dips / Tricep Dips – 3 sets × 12–15 reps
A spicy finisher that burns in all the right places.
📌 Training Tips
Do the workout in this order: Chest → Biceps → Triceps.
Rest 60–90 seconds between sets.
Choose weight that feels challenging on the last 2 reps.
Train 2–3 times per week for best results.
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