LIKE I PROMISED, I’VE GOT ANOTHER ARTICLE ON BUILDING MUSCLE. BEFORE I GIVE YOU THE ROUTINE, WHICH IS GOING TO BE FOR ARMS, LET’S ASK A QUESTION. WHY SHOULD YOU AND I BE CONCERNED WITH BUILDING MUSCLE?
ONE BIG REASON AND IS THAT BUILDING MUSCLE SUPPORTS THE IMPORTANT GOAL OF GETTING RID OF FAT WHEREVER IT DARES TO LURK ON OUR PRECIOUS BODIES. WE ALL HAVE DEPOSITS OF FAT AT VARIOUS SITES ON OUR BODIES AND WE DON’T LIKE WHAT THEY DO TO OUR APPEARANCE AND OUR SELF IMAGE.
JUST IMAGINE YOU’RE WALKING THROUGH A BEAUTIFUL FORREST. THE PATH IS CLEAR AND THE TREES ARE GREEN. THE BIRDS ARE CHIRPING AND THE SKY IS BRIGHT. THEN, ALL OF A SUDDEN, TO YOU’RE RIGHT, THERE IS A PATH. A PATH MARKED BY AN OLD ROTTING WOODEN SIGN THAT SAYS “DANGER.” DOWN THAT PATH IT IS DARK AND YOU CAN HEAR STRANGE ANIMALS HOWLING AND SHRIEKING HAUNTINGLY! YOU FEAR THEY MAY JUMP OUT AT YOU!
SCARY RIGHT? WELL THAT’S HOW I SEE MY PERSONAL FAT DEPOSITS. LIKE DARK, SCARY AREAS THAT RUIN AN OTHERWISE PLEASANT DAY. AND THE ONLY WAY TO GET RID OF THESE FAT DEPOSITS IS TO SERIOUSLY INCREASE MY METABOLISM. AND NOTHING INCREASES METABOLISM LIKE SOME GOOD, STRENUOUS, RESISTANCE TRAINING. WITH THAT IN MIND, LET’S GET TO TODAY’S ROUTINE.
ARMS. EMPHASIS ON TRICEPS.
START WITH 3 SETS OF CABLE PUSH DOWNS AND 3 SETS OF CABLE CURLS.
DO 3 SETS EACH OF ABOUT 10-15 REPS KEEPING THE WEIGHT LIGHT. IN BETWEEN STRETCH AND DO A FEW AB EXERCISES.
1. TRICEPS CABLE ROPE PUSH DOWN- SET 1-15, SET 2-15, SET 3-12
2. BICEPS CABLE ROPE CURLS- SET 1- 15, SET 2-15, SET 3-12
3A. STANDING BEHIND THE HEAD DUMBBELL TRICEPS PRESS
SET 1- 12, SET 2-12, SET 3-10, SET 4-10
3B. ALTERNATING DUMBBELL BICEPS CURLS
SET 1- 12, SET 2-10, SET 3-10, SET 4-10
4A. LYING DOWN EZ BAR TRICEPS PRESS/SKULL CRUSHER
SET 1- 12, SET 2- 10, SET 3-10, SET 4- 10
4B. STANDING DUMBBELL HAMMER CURLS
SET 1-12,SET 2-12, SET 3- 10, SET 4-10
WITH THIS ROUTINE, JUST LIKE THE FIRST ROUTINE, YOU ARE SUPER-SETTING. SO A SET OF THE A EXERCISE AND A SET OF THE B EXERCISE EQUALS 1 SET. YOU DO A SET OF THE A, THEN A SET OF THE B, AND THEN REST 30-45 SECONDS.
THIS ROUTINE WILL BUILD OF THE MUSCLE OF THE REAR OF THE ARM AND TIGHTEN THE BICEPS AS WELL.
THAT’S IT FOR THE ARM ROUTINE. THAT’S 2 DOWN AND 5 TO GO.
SO FAR I’VE POSTED WORKOUTS THAT CAN BE DONE AT A GYM. BUT WHAT IF YOU’RE WORKING OUT AT HOME?
MY NEXT POST WILL INCLUDE A WORKOUT THAT CAN SUPPORT MUSCLE BUILDING AT HOME.
regular superhumans 