| It is often the males who would like to have bigger | | | | exercises since what you do here is to perform the |
| biceps and triceps muscles and in fact, much attention | | | | routine without resting before going to the start |
| is given to this body part. This is done in order to make | | | | position. Hence, all throughout the routine, you have to |
| the arms grow bigger which is what most females are | | | | maximize the pump’s intensity and to use the full |
| attracted to. Here are some of the arm exercises or | | | | range of motion. You would know if you are doing it |
| the biceps and triceps workout routines that you can | | | | the right way because you would feel a hard squeeze |
| conveniently do. | | | | at the top and a tight squeeze on the bottom which |
| | | | | signifies that you are getting the maximum peak |
| 1. The Cable Pushup – The cable pushup is | | | | contraction. Perform the routine for at least three sets |
| performed as a kind of a flushing movement. In this | | | | of 15 repetitions per set. |
| routine, you would need a medium length bar. To start | | | | 4. The Dips – The dips are usually performed after |
| the routine, position your body on a straight up position | | | | a cable pushup in order to blasts the triceps. What you |
| and then perform the pushup as straight as possible | | | | need here is a grip that is wider than a shoulder width |
| with the elbows tuck in and the focus should be on the | | | | and a plate in between your legs to add more |
| triceps. Perform at least three sets of twelve to | | | | resistance. This is often associated with the chest |
| fifteen repetitions per set and then try to keep each | | | | routine exercises but the technique is not to lean too |
| repetition controlled and concentrated. Then as you | | | | far forward. Do at least three sets of twelve to fifteen |
| reach the bottom position, squeeze the triceps for one | | | | repetitions per set and make sure to squeeze your |
| or two seconds. | | | | triceps at the top. |
| 2. The Lying Barbell Extension – To perform the | | | | 5. The Preacher Bench Curls – For your biceps, you |
| exercise, what you need to do is to secure a barbell | | | | can try the preacher bench curls. Start with a |
| extension with the use of a cambered bar. The routine | | | | 35-pound bar with two dimes on each side of the bar. |
| is performed on three sets with the first set as a | | | | You need to add at least 5 pounds on each side |
| warm up set. Each set is to be performed for at least | | | | every time you reach the start position until you reach |
| twenty repetitions. The motion is just to stretch the | | | | 145 or 155 pounds of weight. Thus this would take at |
| triceps at the bottom and to squeeze it on top. | | | | most 8 – 9 sets. |
| 3. The Seated One-Arm Dumbbell Extension – One | | | | In performing these routines, bear in mind that you |
| of the things that you would observe those who want | | | | should perform each without cheating otherwise all |
| to develop their triceps are that most of the triceps | | | | your efforts would end up without any result. |
| are stuck out from the side. This is one of the hard | | | | |