Biceps and Triceps workout

Biceps and Triceps workout

To get big well-defined arms you have to remember to work the triceps and biceps equally. The biceps and triceps workout I am about to share with you will help you to gain the type of arms you have all ways wanted.

The first question you should ask yourself is what is it that I want to accomplish? Knowing what you want to accomplish will help to dictate the type of workout you should do.

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1) Stand with your feet shoulder length apart, and pick up the dumbbell with an underhand grip.

2) Bring the weight up as high as possible keep the elbow stationary, as you bring the weight up exhale.

3) At the top of the contraction, twist the wrist slightly outward just enough to feel the contraction at the top of the biceps. Slowly lower the dumbbell back down to the starting position.

If you are trying to gain inches you will want to go with heavier weight and less reps, but if you are trying to get ripped you’ll want to do the opposite less weight more reps.

This next exercise is for the triceps, and it is called the one-arm triceps extensions. To do both of the exercise I have laved out here all you need is a little space and a set of inexpensive dumbbells.

Any one can do these exercise I have shared with you all you need is space and about 30 minutes three times a week. With this workout program and Big Time Muscle supplement, you will have eye-popping biceps and triceps in no time.

Here is how to perform a one armed triceps extension. This exercise can be performed sitting, standing or lying on a bench. I prefer to sit when I do mine.

1) Sit down with the dumbbell held overhead with your arm fully extended. Please be careful to have a firm grip on the dumbbell.

2) Lower the dumbbell with out moving your elbow as low as you can.

3) Extend the arm all the way and get a full triceps extension. After you finish the set on this arm switch and do a set on the other arm.

Get the arms you have always wanted.