From all the weight lifting routines that lifters perform, most like to concentrate their efforts on the arms because it’s very appealing to others and it’s an easy muscle to lift. However, many weightlifting charts don’t really help in building big mass in the area because they don’t use the right weight lifting exercises.
So with this weight lifting routines post, you’ll be able to use those important exercises needed to gain serious size in the arms. If you follow these free workout routines strictly along with the correct weight lifting techniques, you’ll fix a big problem that many lifters experience, peak in the biceps.
For those who want size in the arms, a peak in the biceps is needed. If you don’t have the right weight lifting routines, you won’t be able to achieve that peak. That’s why this routine reveals the best weight lifting exercises so developing a peak appearance for the arms can be achievable.
FREE WEIGHTLIFTING ROUTINES: Arms Routine
TRAINING
Day 1: Biceps, Triceps (WORKOUT I)
Day 2: Legs, Calves, Abs
Day 3: REST
Day 4: Chest, Delts, Traps
Day 5: Back, Biceps, Forearms (WORKOUT II), Abs
Day 6-7: REST
WORKOUT I: Biceps, Triceps
EZ Bar Curl: 4 sets x 6-7 reps (1)
Incline Dumbbell Curl: 4 sets x 6-7 reps (2)
Hammer Curl: 4 sets x 6-7 reps (3)
(1) On the last two sets, perform 2-3 forced reps.
(2) On the last two sets, perform 1 drop set.
(3) Perform the negative portion of each rep so that it takes 5 seconds to lower the weight.
WORKOUT 2: Back, Biceps, Forearms
Close-Grip Cable Curl: 3 sets x 20-25 reps
SUPERSET WITH
Cable Hammer Curl (rope): 3 sets x 20-25 reps
Dumbbell Concentration Curl: 3 sets x 15-20 reps
For both of these weight lifting routines, I only included the bicep exercises because that’s what this routine concentrates on. For the other muscle groups, use whatever weight lifting exercises you have been using, just follow the training split.
Here is one tip you must follow, keep your elbows as stiff as possible. By using weights that you can handle, it shouldn’t be difficult to prevent poor weight lifting techniques.
To find additional weight lifting routines for the arms, please visit Muscle Gaining Secrets. There you can find actual weightlifting charts developed by professionals to help you get to your goals quickly.
If you want excellent weight lifting advice to obtain quick results, please visit Muscle Gaining Secrets by:
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3 comments:
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