Arms day schedule - combine excercises of biceps, triceps.

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Hello friends this is Himanshu here today I am going to discuss arms workout .

In this blog today I will tell about different arms exercise.

Complete three sets of each, resting for 30 to 40 second between sets.
Aim for sets of 10 to 15 reps. If that's beyond your  efforts, just do the best you can.

1. Lying triceps extension 
Steps 
  • Hold the inner grip , press an EZ bar over your chest in a overhand grip position 
  • Extend your arms straight up 
  • Your elbows are tucked and perpendicular to the floor.
  • Lower down the bar until it just above your forehead by about a inch.
  • Slowly go back to starting position without locking elbows.  

2. Overhead triceps extension

The overhead triceps extension is a isolation exercise. It target the back of your upper arm muscles where the triceps brachli are located it is very useful exercise of triceps. In this exercise your elbows are tucked in and your focus on this exercise .

3. Cable rope triceps

  • Attach a rope to the cable station high pully .
  • Grab the handle with an overhand grip , keeping your arms bent and your hand shoulder width apart.
  • Tuck you upper arm towards your side 
  • Keeping your upper arms fixed in place , push the bar down until your elbows are locked.
  • Return to the starting position.

4. Dumble kickback
Hold a dumbles with your hand  move from a bent over position lifting the dumble ups and back as you try and straighten your arms . Your triceps should stay still and only your elbows move.

5. E-z barbell curl 
 Stand with your feet shoulder - width apart , knees slightly bent hold the E-z bar in an underhand grip  and your arms fully extended and then curl the bar up towards the chest and slowly lower down to the starting position.
   
                          


6. Hammer curl 
Hammer curl is same as a bicep curl . In the hammer curl your arms  hanging your side and your palms  facing each other and curl the weight  up to a shoulder level and then slowly  lower down.

7. Incline dumbles curl 
  • Position an incline bench and sit upright 
  • With your back flat against the pad.
  • Using a palms up grip take a deep breath and curl both dumbles to a shoulder level.
  • Slowly lower down the dumbles.
8. Cable ropes biceps

  • Attach a rope to the cable station high pulley .
  • Grab the handle with an overhand grip , keeping your arms bent and your hand shoulder width apart.
  • Tuck you upper arm towards your side.
  • Keeping your arms fixed in place pull the bar up until the bar at your shoulder level
  • Slowly lower down the bar .
Conclusion
so guys today i explained arms workout. If you make a massive arms follow this guidlines and make a big arms. In this i explained a combine workout of biceps and triceps. 

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