Biceps are not a very big part about sports but triceps will help you a lot because they will help your bench increase. I will start with biceps with a work out called 21s. First start with a straight bar or just a curling bar and add how ever much weight you usually do with arms. Grab the bar and pull it up half way rather then a full motion of a curl. do that seven times then do the opposite but start from the top and go half way down 7 times and while doing these you never put the weight down then the end of the lift you do 7 whole motion curls. This is why they are called 21s because you do 21 reps for each set. I usually do 3 sets.
For the tricep lift I choose to talk about skull crusher. These are very hard on your elbow joints but they are very affective if you are looking to bump up you bench. First grab a straight bar and put some weight on lay on a bench and raise the weight above your head. Have your elbows pointed away form you and bend at the elbows and go down as far as you can and while you are going up with the weight remember to keep your elbows in so you can hit you triceps move. I would do 3 to 4 sets with about 8 reps.
This work out sounds like it would build some muscles. Keep up the good work!!
ReplyDeleteWow... I think I need to work on my muscles. This work out seems intence but probably does the job. So definatly going to have to try this sometime.
ReplyDeleteThis sounds like a very hard work out! How much weight do you use?
ReplyDelete21s are one of the hardest bicep workouts I have ever done.
ReplyDeleteI believe if I did this workout I would be ripped ! But it does sound like a very very intense workout. I do like challenges though ! I will definitely have to try this sometime.
ReplyDeleteFor the 21's, do you mean your arms start down and bend your elbows to come up to a 45 degree angle, or that you start at a 45 degree angle and go up to 23 degrees?
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