great guns!
a new approach for
bulging bi’s & tri’s
Photography by Keith Munyan
A truly dazzling pair of arms must have a proportionate balance between the biceps and triceps muscles. Thus, each part of the arm needs to be worked equally with the other. Arm workouts provide instant satisfaction since the muscles peak in plain view.
We’ve developed a biceps/triceps routine that will help your arms grow in size and strength. Employing the use of cables exclusively, the program is taxing and should therefore be performed only once a week. It is based on working each arm separately for one set with a challenging weight, then combining arms to work together with a light weight for multiple repetitions.
Four biceps exercises and four triceps exercises comprise the routine, with a biceps set followed by one for triceps, then back to biceps, etc. Begin the session with a single-arm biceps exercise. Use a poundage that is difficult but one in which you can perform eight repetitions maintaining perfect form. After each arm works alone, proceed immediately to an biceps exercise for both arms, using a light weight and completing reps to exhaustion. Take a short break, then do exercises for the triceps following the same parameters.
BICEPS
Standing Single-Arm Curls
Stand grasping the handle attached to a low cable with your left hand, palm up, the arm extended. Keeping the upper arm stationary, and using a significant weight, proceed to curl the arm up. Pause, then lower to starting position. Perform eight repetitions, then switch arms for another set. Upon completion, move immediately to Squatting Concentration Curls.
BICEPS
Squatting Concentration Curls
Squat facing the machine and grasp a short bar attached to a low cable with both hands, palms up. With elbows on thighs and using a light weight, proceed to curl the bar until forearms meet biceps. Pause, then lower to starting position. Perform repetitions to exhaustion maintaining perfect form. Take a short break, then proceed to a triceps single-arm exercise.
TRICEPS
Single-Arm Rear Curls
Sit facing away from the machine and grasp a handle attached to a low cable, palm up in the left hand. Beginning with the arm extended up, and using a significant weight, proceed to curl the arm down behind the head, keeping the upper arm stationary. Pause, then raise to starting position. Perform eight repetitions, then switch arms for another set. Upon completion, move immediately to Double-Arm Pressdowns.
TRICEPS
Double-Arm Pressdowns
Stand facing the machine and grasp a short bar attached to a high cable with both hands palms down. Keeping the upper arms stationary and using a light weight, proceed to press the bar down to arms’ length. Pause, then return to starting position. Perform repetitions to exhaustion maintaining perfect form. Take a short break, then proceed to a biceps single-arm exercise.
BICEPS
Lying Single-Arm Curls
Lie on your back with the head close to the machine and grasp a handle attached to a high cable with the right hand. Keeping the upper arm stationary and using a significant weight, proceed to curl the arm until forearm meets bicep. Pause, then raise to starting position. Perform eight repetitions, then switch arms for another set. Upon completion, move immediately to Lying Double-Arm Curls.
BICEPS
Lying Double-Arm Curls
Lie on your back with feet close to the machine and grasp a short bar attached to a low cable, palms up. Keeping the upper arms stationary and using a light weight, proceed to curl the bar until forearms meet biceps. Pause, then lower to starting position. Perform repetitions to exhaustion maintaining perfect form. Take a short break, then proceed to a triceps single-arm exercise.
TRICEPS
Kneeling Curls
Kneel to the side of the machine and grasp a handle attached to a low cable with the right hand, palm up. Keeping the upper arm stationary and using a significant weight, proceed to curl the arm up. Pause, then lower to starting position. Perform eight repetitions, then switch arms for another set. Upon completion, move immediately to Standing Extensions.
TRICEPS
Standing Extensions
Stand facing away from the machine and grasp a short bar attached to a high cable with both hands, palms down. Keeping the upper arms stationary and using a light weight, proceed to straighten arms out parallel to the ground. Pause, then return to starting position. Perform repetitions to exhaustion maintaining perfect form.