Me: "Should I be doing a few more reps, or workouts for my arms? Maybe I should look at some good ones online." Internet Tutorials: "So just get a fucken notebook, cause there's gonna be a test."
For your convenience :) FIRST SUPERSET Barbell bicep curls: 4 sets increasing weight - 12, 10, 8, 8 reps Back straight, squeeze through entire motion Triceps rope push downs: 4 sets - 12 to 15 reps Slow and controlled, lighter weight to pre-exhaust the muscle. SECOND SUPERSET E-Z bar preacher curls 4 sets - 10 reps Cable overhead tricep extensions 4 sets - 15 reps Stretch for 30 seconds, do AMRAP, drop weight, stretch, do AMRAP, drop weight and stretch. THIRD SUPERSET Incline dumbbell curls 4 sets - 10 to 12 reps Bench at 45° E-Z bar scull crushers 4 sets decreasing weight - 10, 8, 8, 8 Bench at just below 45°. Last set drop set - drop weight by 20% and hit failure each time. Don’t lock out arms at the top; maintain tension. FOURTH SUPERSET Dumbbell hammer curls 4 sets - 12, 10, 10, 10 reps Last set drop set Do both arms at the same time unless approaching failure, alternate to squeeze out last reps Dumbbell overhead extensions 4 sets - 10 reps Use upright bench to keep back flat Don’t lockout at the top FIFTH SUPERSET High cable curls 4 sets - 15 reps Tricep cable T bar push downs 4 sets - 15 reps FINAL SUPERSET Reverse E-Z bar curls 3 sets - 12 reps Maintain straight back Keep tension in biceps Dumbbell kickback 3 sets - 12 reps Use weight you can complete 12 reps Squeeze at back of movement and pause for a split second Close-grip pushups 3 sets - 12 reps Make sure elbows are by your side Squeeze throughout Don’t lockout at the top
I did this complete workout and it took me two straight hours and my arms were soar for the next five days..... It was a blast and now i have made it my regular arms workout..... Really thanks to you Man.... U owe my respect
@@syedmuhammadumarhasanrizvi9960 if it’s useful for you. These are too many sets, unless you perform them with light weights, it’s better to just perform 3-4 of this supersets, try to find your weak spots and choose the ones that suit bets to better them.
You've never done super sets and it shows. Understand you have to get a variety of different workouts. Of course your going to grab Every single piece of equipment smh. Less bitching. Get to lifting. There shouldnt be an issue in picking up every barbell
You seem like the type of person that will hug up all the equipment at the gym, thus preventing others from using it, just because you'll need to use it at some point. 🤨 Prick!
The problem with these workouts is all the supersets. You can't be hoarding barbells and two different machines at the same time. People will be pissed.
I see it all the time in the gym. Dumbbells and barbells lying around. Can't touch them either because somebody at the other end of the gym will come running over... "Hey bro, I was using those bro, like wtf bro?"
true but still hes swinging fast and irritating his lower back and knees like this, he will not feel it now but much later, u can watch other athletes videos and listen to what they say to compare...tho he did so very well in triceps and has a nice body ...
Doing this workout two times a week for a month and a half. I am so freaking Impressed with the results. Thank you so much for sharing this with the rest of us. Love from Canada 🇨🇦
About how much did you gain in terms of mass? I'm considering arm workouts and trying to gain 3/4 inch in about a month and a half, would you recommend this?
@@mysterypersontwentytwo3262 to be frank, I am not very sure about my arms mass. But I have been mixing this exercise with others and I have gained good amount of muscles mass in a month and a half. I can tell you this, my arms were getting bigger and more muscle detailed. It is a very intense workout so you might not be able to finish it all at the start (lol I couldn’t do it fully at the start) but you will get it with time. and yes I highly recommend it
@@JohnDoe-fe7dm Thank you! I have a few more questions if you don't mind, how did you manage to do this twice a week and not overstimulate your arms? And do you think this would be effective with some exercises replaced / removed cause I'm in a home gym and I have bench, one cable machine, ez bar, but not everything listed in the video.
@@mysterypersontwentytwo3262 I would 100% recommend but please note this, I have been lifting weight for 3 years now. This workout added a lot of mass to my arms, now it has been 9 months and results are amazing. So yeah go for it mate. Please note that I am not a professional trainer, so go easy and don’t hurt yourself. I am just stating the results this workout has done to me. Best of luck on your weightlifting journey and I hope you make those gains.
Bad idea if the goal is to fight someone. Most people who learned martial arts were actually more careful not getting into fights, cos you can kill someone or seriously injure someone. The goal should be feel better about yourself, more confident, and impress everyone around you without using your mouth lol...
i'm a 18(185lbs, 6'1", ~17%bf) y/o natural lifter and i've been training since i was 14(185lbs, 5'11", ~25%bf). did a variation of the workout(except the giant set and blood flow restriction stuff) and my arms grew over 4 cm the past year(38cm to 41-42ish cm). i absolutely love this type of workout and i've been switching some of the exercices but kept the same principles. it's good cardio too! absolutely recommend it to people who've hit plateaus in their arm training.
I have played this workout for almost 5 weeks. There was no issue with getting machines like people said in comments.. one of the best workout from ABEL.. i literally enjoyed a lot.. and saw a damn freakin big difference after doing this workout for weeks... the results were very good after doing this workout.. ✌🏻✌🏻❤️❤️
I did this workout today (Sunday is pretty quiet in the gym) Took a minute and a half rest between sets. Full workout took about 90 mins, I'm glad I took pre workout cuz it was intense.
Mikhail Mikhail technique doesn’t always have to be perfect you’re not gonna see gains if you religiously focus on it you’ll be curling 30s your entire life
Arm workout Workout 1 - heavier on bicep, lighter on tricep Barbell bicep curl - 4 sets of 12, 10, 8, 8 reps (last set, drop set. Up in weight for each set) Rope push down - 4 sets of 12-15 reps (slow and controlled) Workout 2 EZ bar preacher curl - 4 sets of 10 reps (full stretch) Cable overhead tricep extension - 4 sets of 15 reps (end of rep inter-set stretching for 30 sec) Workout 3 Incline bench dumbbell curl - 4 sets of 10 reps (45°. Lighter weight. Last set inter set stretching) EZ bar skull crusher - 4 sets of 10, 8, 8, 8 reps (don't lock at top. Heavier weight. Last set, drop set) Workout 4 Dumbbell hammer curl - 4 sets of 12, 10, 10, 10 reps (last set drop set) Dumbbell overhead extension - 4 sets of 10 reps (don't lock at top) Workout 5 High cable curls - 4 sets of 15 reps Triceps cable push down - 4 sets of 15 reps Workout 6 Reverse EZ bar curl - 3 sets of 12 reps (focus on biceps) Dumbbell kick back - 3 sets of 12 reps (full stretch) Close grip push up - 3 sets of 12 reps (don't lock at top, engage triceps)
16 yr I did this whole workout routine Last summer when I was 15 and afterwards I felt like I had accomplished something but When I woke up the next. Morning DOMS =(Delayed Onset Muscle soreness) straight Killed me for Like a whole month I thought my arms was Messed up forever I ain’t gone lie💯🤦🏾♂️ That was the longest I ever been super sore I could barely move it for a whole month never Trying these YT workouts again Just do what you can do Bro💤
EXCELLENT ROUTINE! I started a similar workout about 6 weeks ago and I can see/feel a difference. Especially in my biceps. Takes a bit longer (about 1 1/4 hour) but I'm liking my results.
-bb bicep curl super with rope pushdown -ez preacher curl super with cable overhead extension -incline db curl super with ez skullcrusher -db hammer super with db overhead extension -cable curl super with cable pushdown -pronated ez curl super with db kickback then close grip pushup
The word "overtraining " springs to mind. Hey lets do a few more exercises then we will have covered almost every arm combination. Then sit back and wonder why your arms dont grow.
1bagwash overtraining only applies if you train the same muscle in consecutive days. In fact if on the day you train the the muscle to take it past it’s muscular endurance level you will see a massive in increase in hypertrophy.
I am excercising for around 2 and a half years By far this has been my most favourite workout for arms although people in the gym would stop me from doing this as they think it'll exhaust my muscles but when i first started doing this workout my biceps was 11 inches and after 3 months it went onto 13 inches Very effective workout but i'll suggest to reduce the number of excercises a bit if you are an underweight guy As i am a hardgainer i do this workout in a customized manner which suits me you should do the same Cheers!!
If you're after a good arm workout, I think Super-pump arms by Vince Delmonte is a very solid choice. It's specifically designed to focus on the biceps and triceps, and includes a theremin that makes it sound like you're at an opera when activated. Tricep Kickbacks Straight Bar Lying Tricep Extensions Straight Bar Seated Overhead Extensions * Upright Rows with Curl in middle of movement* Biceps Curls w/ Dumbells or Slant Board Machine Cable Curls in Standing Position * Hammer Concentration Curl* Preacher curls* Wrist curl variations** Grip strength variations ** Reverse grip curls** Single Arm
I think its still wrong. You are using the force of your swing to lift the weights. I am just straight up and down and only moving my biceps when doing this. His arms are good but its more due to diet than actual training.
Awesome workout thanks for sharing with us. This is just about the exact same thing I do for Arms every Tuesday, Chest is Friday to give the Arms a break
This workout is for someone very advanced. Also I don’t recommend training biceps and triceps in the same day. I’d recommend grouping triceps with chest, and biceps with back
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Merci pour la vidéo vous pouvez faire une vidéo pour les repas merci
Very good
ThanQ
Man this is a killer workout... If the gym is completely empty
A-fucking-men.
🤣🤣dude really
Me: "Should I be doing a few more reps, or workouts for my arms? Maybe I should look at some good ones online."
Internet Tutorials: "So just get a fucken notebook, cause there's gonna be a test."
Subscribe to a propper gym then ;)
Jamie Reese 😂 😂
For your convenience :)
FIRST SUPERSET
Barbell bicep curls:
4 sets increasing weight - 12, 10, 8, 8 reps
Back straight, squeeze through entire motion
Triceps rope push downs:
4 sets - 12 to 15 reps
Slow and controlled, lighter weight to pre-exhaust the muscle.
SECOND SUPERSET
E-Z bar preacher curls
4 sets - 10 reps
Cable overhead tricep extensions
4 sets - 15 reps
Stretch for 30 seconds, do AMRAP, drop weight, stretch, do AMRAP, drop weight and stretch.
THIRD SUPERSET
Incline dumbbell curls
4 sets - 10 to 12 reps
Bench at 45°
E-Z bar scull crushers
4 sets decreasing weight - 10, 8, 8, 8
Bench at just below 45°.
Last set drop set - drop weight by 20% and hit failure each time.
Don’t lock out arms at the top; maintain tension.
FOURTH SUPERSET
Dumbbell hammer curls
4 sets - 12, 10, 10, 10 reps
Last set drop set
Do both arms at the same time unless approaching failure, alternate to squeeze out last reps
Dumbbell overhead extensions
4 sets - 10 reps
Use upright bench to keep back flat
Don’t lockout at the top
FIFTH SUPERSET
High cable curls
4 sets - 15 reps
Tricep cable T bar push downs
4 sets - 15 reps
FINAL SUPERSET
Reverse E-Z bar curls
3 sets - 12 reps
Maintain straight back
Keep tension in biceps
Dumbbell kickback
3 sets - 12 reps
Use weight you can complete 12 reps
Squeeze at back of movement and pause for a split second
Close-grip pushups
3 sets - 12 reps
Make sure elbows are by your side
Squeeze throughout
Don’t lockout at the top
You deserve more credit dude!
Thanks
🤝🤝🤝🤝
mm
Didn't use it, but I appreciate that you made the effort
I did this complete workout and it took me two straight hours and my arms were soar for the next five days..... It was a blast and now i have made it my regular arms workout..... Really thanks to you Man.... U owe my respect
Now how much did it give to you after one year?
Is this workout only exhaustive, and NOT beneficial or is it beneficial?
@@syedmuhammadumarhasanrizvi9960 good question
@@syedmuhammadumarhasanrizvi9960 if it’s useful for you. These are too many sets, unless you perform them with light weights, it’s better to just perform 3-4 of this supersets, try to find your weak spots and choose the ones that suit bets to better them.
Yea it just took me 2 hrs and my arms are friedddd
Bro, it’s been 4 years. Please tell me that you look like Sam Sulek
I pause the video frequently so, he can take a rest.
Like chahiye?
hahaha good one
Lol
😂😂
You did it man.😂😂👍.
Step 1. Grab every barbell in the gym
Lmaoo
You've never done super sets and it shows. Understand you have to get a variety of different workouts. Of course your going to grab Every single piece of equipment smh. Less bitching. Get to lifting. There shouldnt be an issue in picking up every barbell
@@jasongladush8716 maybe bc there are another 50 people trying to use a barbell? Selfish prick
Jason Gladush why you gotta be such a bitch
lol
I tried doing this workout and within the 10 minutes a lady came running up to me and yelling at me for hogging all the machines
HNK2015 as if she could lift them
HNK2015 lol
Lmao
Always gonna have haters bro
@Real life Terminator BEST comment. He definitely is one.
Should have the 427th set done before the gym closes
Showed this to my arms they ran away
😄
Lmfao
LOL.
Showed to my arms......is that all he’s got.
Showed this to my arms, they said the weight is too light. They prefer to keep helping Mr.Chest bench press 255lbs x 5
I did this exercises only in my mind and my arms feeling way better, Thanks man.
"make sure you're going slow and in control" proceeds to go fast
Your fast is his slow
Do u want to watch a 25 minute video??
@@simsstar1909 true
I bet 500 dollars you don't have a physique like his
Wish I saw this already, literally commented the same thing lol
"keep back straight", proceeds to swing..
LMAO you caught that haha
His back stayed straight tho...
Same here
Its ok to cheat form last reps for maxium overload...
Lol yeah i was hoping someone else would catch that
You do realise that if you don't own a gym there is no way you'll be able to do this smoothly.
VVJumparVV lol
😂😂😂
While watching the video I was thinking that I'd had to go to the gym quite early
You seem like the type of person that will hug up all the equipment at the gym, thus preventing others from using it, just because you'll need to use it at some point. 🤨 Prick!
jumpar go early 5 or 6 am
The problem with these workouts is all the supersets. You can't be hoarding barbells and two different machines at the same time. People will be pissed.
Exactly, it has little or almost no efficiency in terms of equipment.
I see it all the time in the gym. Dumbbells and barbells lying around. Can't touch them either because somebody at the other end of the gym will come running over... "Hey bro, I was using those bro, like wtf bro?"
Great comment, so true!
So true. I would need the whole gym to myself for this workout
Max Andersson is this really your biggest concern?smh
I tried to go till the end of this workout, but got beaten up in the middle for not owning the gym.
😂
Bhai hamare India me toh vaise hi chhoti chhoti gym hoti hain, ab yeh supersets karne ka sawal hi nahi hai
Part of the workout he didn't show is when he has to start fighting other gym members for dumbbells - that's cardio out of the way
By the time I'm done, I'll be at least 2 hours late for work...but hey at least I've have big arms
ive have
Worth it
Curls for the girls
Worth iit👌
With all these sets. .....when do I have time to inject myself?
Subutai Mongol that good if you feel pain after doing these..
most people do it monday and thursdays
in between sets...duh (lol)
🤣
LMFAO!
When you forget to do arms, so you do 2 weeks worth of workouts all in one.
Aaj hi itna maar ke aya hu 😂
No doubt you are a gym coach
Yeah bro.....u need to consume hella lotta calories to get this extent of energy🙄
That literally what happened
Right.Too many exercises
'Keep your back straight' says this guy while swinging like crazy, LOL
Lineworkofficial he’s not bending his back. He’s rocking his body
Lmao, drop the ego bruhh
Lineworkofficial 😂😂 you need a brain workout asap
Those who can't do, teach! Lol
true but still hes swinging fast and irritating his lower back and knees like this, he will not feel it now but much later, u can watch other athletes videos and listen to what they say to compare...tho he did so very well in triceps and has a nice body ...
Guys go for it, its a killer workout 👍🏽👍🏽Done this 4 times and there is huge difference in my arms
Doing this workout two times a week for a month and a half. I am so freaking Impressed with the results. Thank you so much for sharing this with the rest of us. Love from Canada 🇨🇦
About how much did you gain in terms of mass? I'm considering arm workouts and trying to gain 3/4 inch in about a month and a half, would you recommend this?
@@mysterypersontwentytwo3262 to be frank, I am not very sure about my arms mass. But I have been mixing this exercise with others and I have gained good amount of muscles mass in a month and a half. I can tell you this, my arms were getting bigger and more muscle detailed. It is a very intense workout so you might not be able to finish it all at the start (lol I couldn’t do it fully at the start) but you will get it with time. and yes I highly recommend it
@@JohnDoe-fe7dm Thank you! I have a few more questions if you don't mind, how did you manage to do this twice a week and not overstimulate your arms? And do you think this would be effective with some exercises replaced / removed cause I'm in a home gym and I have bench, one cable machine, ez bar, but not everything listed in the video.
@@mysterypersontwentytwo3262 I would 100% recommend but please note this, I have been lifting weight for 3 years now. This workout added a lot of mass to my arms, now it has been 9 months and results are amazing. So yeah go for it mate. Please note that I am not a professional trainer, so go easy and don’t hurt yourself. I am just stating the results this workout has done to me. Best of luck on your weightlifting journey and I hope you make those gains.
@@JohnDoe-fe7dm Got it, thanks man!
he looks like one of those guys that started to workout to seek revenge on bullies from the past lmao
Cant help but feel that YOU are that person
quit talking about yourself kid
meh doesn't matter what your motivation is haha just go to the gym and get swole
Bad idea if the goal is to fight someone. Most people who learned martial arts were actually more careful not getting into fights, cos you can kill someone or seriously injure someone. The goal should be feel better about yourself, more confident, and impress everyone around you without using your mouth lol...
Em Dee
No u
Did this workout two weeks ago, took me 2 hours!
Gonna do it again tomorrow!
Did this again today, wasn't as difficult and intense as back in the day.
@@IWantMyVisionBack hey, how’s the progress?
i'm a 18(185lbs, 6'1", ~17%bf) y/o natural lifter and i've been training since i was 14(185lbs, 5'11", ~25%bf). did a variation of the workout(except the giant set and blood flow restriction stuff) and my arms grew over 4 cm the past year(38cm to 41-42ish cm). i absolutely love this type of workout and i've been switching some of the exercices but kept the same principles. it's good cardio too! absolutely recommend it to people who've hit plateaus in their arm training.
I have played this workout for almost 5 weeks.
There was no issue with getting machines like people said in comments.. one of the best workout from ABEL.. i literally enjoyed a lot.. and saw a damn freakin big difference after doing this workout for weeks... the results were very good after doing this workout.. ✌🏻✌🏻❤️❤️
I did this workout. My arms grew so big I got stretch marks all over my arms and armpit. Have to say that this really works
I just finished this workout. It’s one of the hardest tri-cep & bicep workouts that I’ve done yet. Great work putting this workout together man!!!
1 Barbell Biceps curls (4x 12,10,8,8 Reps) 0:45
2. Triceps Rope Push Down (4x 12-15 Reps) 0:56
3. EZ-Bar Preacher Curl (4x, 15 Reps) 1:55
4.Cable Overhead Triceps Extensions (4x, 15 Reps) 2:12
5. Incline Dumbbell Curl (4x, 10 Reps) 3:16
6. Ez-Bar Skullcrushers (4x, 10,8,8,8 Reps) 3:31
7. Dumbbell Hammer Curl (4x, 12,10,10,10 Reps) 5:05
8.Dumbbell Overhead Extension (4x, 10 Reps) 5:16
9. High Cable Curl (4x, 15 Reps) 6:34
10. Triceps Cable Push Down (4x, 15 Reps) 6:46
11. Reverse EZ Bar Curl (3X, 12 Reps) 7:17
12.Dumbbell Kickback (3x, 12 Reps) 7:28
13.Close Grip Pushup (3x,12 Reps) 7:40
Fucking love comments like you, doing a pdhpe assignment night before and you are a life saver!!
I rarely comment on videos, but this is one of the best workouts I've ever tried and wanted to express my gratitude. Really, keep the good work!
13 exercises in one workout is absolutely INSANE. Especially since he's only doing arms
Everytime i get bored at the gym i come back and do his videos. Hands down my favorite on the internet
“Hey Chad make sure you zoom in on my biceps, bro!”
Well he isn't goin to zoom in on is legs is he. 😂
I did this workout today (Sunday is pretty quiet in the gym) Took a minute and a half rest between sets. Full workout took about 90 mins, I'm glad I took pre workout cuz it was intense.
How was the day after?
@@laddtryck more soreness than usual, I ended up resting the day after.
What’s the result?
he is using his body momentum in every curl exercise
Nigga unless you look like him stfu😂😂
Ricardo Mota ok Ricardo
@@ricardomota939 that's a terrible argument. He is supposed to be the experts teaching; his technique and information should be perfect, or close to.
@@mikhailmikhail8740 js man you could tell me how to lift, but if youre fat, i probably wont take your advice
Mikhail Mikhail technique doesn’t always have to be perfect you’re not gonna see gains if you religiously focus on it you’ll be curling 30s your entire life
Superb training routine! Really helped to break the plateau
Love the workout my only concern isn’t this major overtraining ???
Finally a good arm work out that takes under 10 minutes to complete.
Isaac White 😂😂😂
Blood flow restriction... really
Just finished this. My arms are noodles.
spideylover hows ir going now?
@@hilkiahvaughan7927 You might be late 11 months, just saying..
Telo it’s called update on progress for u and the 3 brainiacs that liked ur comment...
He can't use his hands since they are noodles
@@hilkiahvaughan7927 it's going well hbu king?
2 hours it takes I have done it twice already and it is amazing
I started working out to Abel's videos it's been 3 years and i still comeback to these videos
Ohh,so this is the guy everybody in my gym is watching, thanks a lot
Probably the best looking arms I have seen😎💪 Not the biggest but best looking👌😎
Agreed. His triceps are on point.
@@spce777 they like his body
The Executioner but they make it sound so gay..
I feel pumped by watching this video 😎😎
Arm workout
Workout 1 - heavier on bicep, lighter on tricep
Barbell bicep curl -
4 sets of 12, 10, 8, 8 reps (last set, drop set. Up in weight for each set)
Rope push down - 4 sets of 12-15 reps (slow and controlled)
Workout 2
EZ bar preacher curl - 4 sets of 10 reps (full stretch)
Cable overhead tricep extension - 4 sets of 15 reps (end of rep inter-set stretching for 30 sec)
Workout 3
Incline bench dumbbell curl - 4 sets of 10 reps (45°. Lighter weight. Last set inter set stretching)
EZ bar skull crusher - 4 sets of 10, 8, 8, 8 reps (don't lock at top. Heavier weight. Last set, drop set)
Workout 4
Dumbbell hammer curl - 4 sets of 12, 10, 10, 10 reps (last set drop set)
Dumbbell overhead extension - 4 sets of 10 reps (don't lock at top)
Workout 5
High cable curls - 4 sets of 15 reps
Triceps cable push down - 4 sets of 15 reps
Workout 6
Reverse EZ bar curl - 3 sets of 12 reps (focus on biceps)
Dumbbell kick back - 3 sets of 12 reps (full stretch)
Close grip push up - 3 sets of 12 reps (don't lock at top, engage triceps)
Did 80% of this routine. Got amazing pump💪💪
I think there's too little volume yet. Put more arms exercises...
r ép rủ tui rất
Yeah, what's the point of even getting started if there's just 13 exercises?
You can repeat the 60 sets for a little more volume
it took me almost 50 minutes... And I finished the whole exercise... I had the best pump in my arms. Those who try this don't go too heavy...
Kelvin Thomas man truly i follow this guys workouts i have never had a pump like this in my life
Kelvin Thomas Hey guys do you have a good results ?
Yeah bro the pump has never been insane
JFKマSOHAIL thanks bro for reply, I will try it tomorrow .
@@cheddadiyoussef9496 how was it bro?
did you notice improvements ?
was your muscle bigger or did it get fine tune ?
Oh my god ! I tried this one. That’s the best wourkout ever
Just enrolled at MIT so I can follow this programme
What a great training ..I will give it a go tomorrow
16 yr I did this whole workout routine Last summer when I was 15 and afterwards I felt like I had accomplished something but When I woke up the next. Morning DOMS =(Delayed Onset Muscle soreness) straight Killed me for Like a whole month I thought my arms was Messed up forever I ain’t gone lie💯🤦🏾♂️ That was the longest I ever been super sore I could barely move it for a whole month never Trying these YT workouts again Just do what you can do Bro💤
this is like 2 weeks worth of bi’s and tri’s
This is called hardwork
Gonna try today 🔥
Best video to watch 👍 Plz upload more workout by Abel albonetti . Big fan from india❤️
I think he has A+ score at chemistry
He might
EXCELLENT ROUTINE! I started a similar workout about 6 weeks ago and I can see/feel a difference. Especially in my biceps. Takes a bit longer (about 1 1/4 hour) but I'm liking my results.
Make one video week routin
Like -
Monday - chest
Tuesday - back
Plz make on this
I did this workout. And the feeling and pump is amazing ❤
Welcome to the MuscleTech Gym 💪
13 exercise oh jesus 6 is enough you have to be from another world to complete all of this without dying
I started grunting and moaning less than half way through the workout,and a girl on a treadmill, turned around and called me pervert.
13 exercises, hands down! 8 exercises is enough.
even 6 is enough if the intensity is high
Yep 13 usually does more damage than good.. Especially when you have the rest of the week to go.
You’re all just soft and actually cant do the 13 try it, you notice results
6 exercises is enough man what is that volume that's why this guy;s arms are small no hate.
ΤρελόςGamer CY bigger than yours lol
I had a difficult time mixing my protein shake after this workout. My arms wouldn't move. Definitely doing this again!
-bb bicep curl super with rope pushdown
-ez preacher curl super with cable overhead extension
-incline db curl super with ez skullcrusher
-db hammer super with db overhead extension
-cable curl super with cable pushdown
-pronated ez curl super with db kickback then close grip pushup
i tried it today! gave me a super big pump!
The word "overtraining " springs to mind.
Hey lets do a few more exercises then we will have covered almost every arm combination. Then sit back and wonder why your arms dont grow.
1bagwash overtraining only applies if you train the same muscle in consecutive days. In fact if on the day you train the the muscle to take it past it’s muscular endurance level you will see a massive in increase in hypertrophy.
Shock the muscle!
This looks amazing. I'll definitely try it this week
I feel the inside of the triceps well after the bench press with a narrow grip
Great workout.
You’re ghey
@@Roadrunnerzma F_ _ k y_ u.
The fact that I’m able to lift the same weights with significantly less mass at 16 is a major confidence boost
Never knew hair gel was a pre-workout.
lolled
Shiiiit 😂💀
Do I take PEDs before or after I do this workout?
Before
Why not both
Stop crying
🤣 obviously before
I am excercising for around 2 and a half years
By far this has been my most favourite workout for arms although people in the gym would stop me from doing this as they think it'll exhaust my muscles but when i first started doing this workout my biceps was 11 inches and after 3 months it went onto 13 inches
Very effective workout but i'll suggest to reduce the number of excercises a bit if you are an underweight guy
As i am a hardgainer i do this workout in a customized manner which suits me you should do the same
Cheers!!
One of the best workout ever 💯✌🏻 give it a try
If you're after a good arm workout, I think Super-pump arms by Vince Delmonte is a very solid choice. It's specifically designed to focus on the biceps and triceps, and includes a theremin that makes it sound like you're at an opera when activated.
Tricep Kickbacks
Straight Bar Lying Tricep Extensions Straight Bar Seated Overhead Extensions * Upright Rows with Curl in middle of movement* Biceps Curls w/ Dumbells or Slant Board Machine Cable Curls in Standing Position * Hammer Concentration Curl* Preacher curls* Wrist curl variations** Grip strength variations ** Reverse grip curls** Single Arm
Tells people to keep their back straight, swings his own back a little bit.
Kiarash Piana i was thinking the same thing
He is keeping it straight. Hes just rocking his body
He is keeping it straight..
There is a difference between Moving you back and Bending your back. He said keep it straight. That means don't bend it. In the demo, he didn't bend.
I think its still wrong. You are using the force of your swing to lift the weights. I am just straight up and down and only moving my biceps when doing this. His arms are good but its more due to diet than actual training.
Awesome workout thanks for sharing with us. This is just about the exact same thing I do for Arms every Tuesday, Chest is Friday to give the Arms a break
My arms grew just watching this .
I try this workout and this is a pure package 📦🔥🔥
Wow brilliant arm workout 🏋️♀️
3:09
For an incline Bench Dumbell Curl
You just Raise the bitch up about 45 degrees O_o
How can I do this workout whilst holding my phone to try and remember what you said every two minutes.
Earphones....
Post it note yo it's what I do
Licensed PT
I have everything written down man
“Make sure that you’re going slow and controlled” *plows through rope pull down set...
Very helpful will try all exercises
Abel you are my inspiration 😇❤
I got kicked out for trying this what a bummer
@Lari Lari lmao
Why do people have to make lifting weights so difficult? Go to the gym, lift some heavy shit. And focus on your form. THAT'S IT!
Matt It's not really like that and if it's hard it's good lol
I agreed (but also eat well)
What an ignorant comment
THAT'S.NOT.IT
They're taking the science of muscle growth and incorporating that into their workouts
Thank you for sharing, many acknowledgements to you and your family. What your rest time between sets?
✨✨🕊🔥🙏🏾🔥🕊✨✨
Need a trainer like that Professional Guy ☝
Aren't most of these workouts targeting the same muscles? I mean, shouldn't we select 1 or 2 workouts for each muscle (bi and tri)?
Good luck recovering from this shit as a natty
Oguzhan Oguz there will be no problem in recovery, but they won’t grow shit
J E why not?
Because it’s all fluff and pump with no proper progression scheme
I recovered just fine, I actually grew in arm size after doing it a few times plus other exercises.
Glutamine, leucine, BCCAs and lots and lots of rest! Not even jerking.
Ive tried it and its fkn maad 🤘🤘gr8 work out ,
😂 i think that one of the best things about this life is being able to read the top comments on youtube 🤣🤣🤣🤣🤣🤣🤣🤣🤣
Killer arm workout bravo man👏
Honestly I'd say do this shit once since you'll be training arms when doing your chest and back workouts 🤷🏾♂️
Very Good Sir 👍👍👍👍
If you're not sore the day after a workout are you disappointed?
Scott Weaver yes, a lot because is mean i dont work hard enough and not deserve to earn that muscle group
Scott Weaver naw not really when you use to workin out you don’t feel shit sometimes the next day
No, I rarely get sore from shoulders idk why but they seem to be growing, either that or I have no nerves in my shoulders lol. I cool with that tho.
Just because your muscles are sore after some workouts dosent mean you didn't make any progress
Nah nah ...
YouR body gets used to these workouts, so that soreness isn't always there 😉
This workout is for someone very advanced. Also I don’t recommend training biceps and triceps in the same day. I’d recommend grouping triceps with chest, and biceps with back
I do biceps, triceps, and chest in the same day every day, no problems.
Battlefield1 for every split there are pros & cons no 1 is better then the other
Camsta T full body pros: most optimal for natural lifters cons: none
Lol. Don’t do bi and tri on the same day? You’re a moron. Go away
That's the amount of arm workout I do in one complete month.
Form and control help sooooo much awesome video