Sadik Hadzovic's Classic Biceps and Triceps Workout | IFBB Pro
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- Опубліковано 22 сер 2024
- Team GAT athlete and Mr. Olympia competitor Sadik Hadzovic shows you how to make your arms, one of the smallest muscle groups in the whole body, feel like the biggest.
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Some people think building big arms is all about doing a lot of biceps curls. That's half right. The triceps represent two-thirds of your upper-arm mass, so that's where a lot of your arm growth can come from. World-class bodybuilders know that the biceps and triceps must be developed with equal focus to develop balanced, completed arms.
In this program, Sadik Hadzovic will work your biceps and your triceps hard to put you on the path to some serious guns. Since arms are the smallest muscle group in the body, they don't need a lot of stimulation. Do this workout once a week, and you should be in good shape.
| Triceps Push-Down |
Hadzovic likes doing these with the rope attachment. Lots of lifters let their shoulders roll forward when they do this exercise. Don't be like them! Your starting position should be with your shoulder blades back and down. Then, be sure to get a good flex in at the bottom of the movement. Like Hadzovic says, everybody talks about wanting to get that horseshoe. Get there by visualizing that muscle as you contract. Feel it!
| Cable Rope Overhead Triceps Extension |
Pay attention to the contraction when your arms are fully extended on the overhead move, too. Visualize that horseshoe turning into iron!
| Dumbbell Alternating Biceps Curl |
The most important thing Hadzovic wants you to remember with this exercise is to supinate your wrists at the top of the movement so that the weight is headed straight for your biceps. This is going to drive all that blood into the biceps peak.
| Seated Triceps Press |
Don't go super heavy on this exercise because you're still not completely warmed up. First, try to contract and squeeze the triceps at the top of the movement. Then, when you lower the weight, don't move too quickly. Dropping the weight too fast will put a lot of stress on your elbows. What you want to do is bring it down slowly and under control. Like Hadzovic says, you control the weight, don't let it control you.
| Barbell Curl |
It's okay to use a little bit of momentum on this exercise, so long as you focus on the negative movement. Take the weight down nice and slow because this is the part of the range of motion that stimulates muscle growth.
| Reverse-Grip Triceps Push-Down |
Hadzovic likes doing these with a rope or a bar attachment. When you've been training for a long time like he has, you need to find new angles to attackyour muscles to stimulate new growth. Muscles become stubborn after a while so you need to hit them in different ways. Start this exercise like you did the rope push-downs, with your shoulder blades back and down. Try to move through the exercise by focusing all your attention on your triceps, without any front-delt activation.
| Spider Curl |
Also known as preacher curls, these spiders are great to do with the EZ-bar because it makes the movement easy on your wrist joints.
| Smith Machine Close-Grip Bench Press |
Hadzovic hears some lifters say that using the Smith machine is cheating. "But you know what," he says, "it's the perfect way to ensure that you don't get injured. The Smith machine is your friend, so use it!"
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This is the most positive Bodybuilder i ve ever seen. He really loves it. And loves to share his knowledge thats great
this guy is filled with positive vibes
money will do that anybody. Fake vibes
''I am not going heavy guys'' Uses 3 quarters of the weight on the cable machines
ΤρελόςGamer CY I know same thing I said. He’s gotta he using 100+
ΤρελόςGamer CY remember guys WE’RE NOT GOING HEAVY “uses 100lb dumbell for behind the head tricep raises”
@Aesthetic exactly thanks mate
I know right ..lol
I saw that haha but it aint heavy for him
Love his attitude in the gym. Dude truly loves he’s training
This guy would nail "EA SPORTS - It's in the Game" voice.
Gouki best Comment i have ever read 😂
🤣🤣👌 fucken oath!!
Control the weight, don't let the weight control you 👌
“Don’t go heavy”.
using 80 pound dumbells
"I'm not going heavy guys" nigga you're using the whole stack
Sharky Lol i was just about to comment that and i saw yours😂😂😂😂
Sadik,
I did this entire workout for the first time this evening. Man, it was pretty tough, but I loved doing it, and had an awesome worlout in the process. Thank you for posting this program for biceps and triceps.
Best arms workout I've ever watched. Not only it's simple, it's productive and less time consuming. Also well explained.
Sadik: Don't go heavy!
*Starts with 90's*
No matter what everyone else thinks, I believe he have an AMAZING body
ElliotPRSN *upper body
has*
marquette0426 lower body*
This nigga doesn't know how to pose.
But my body tooooooo skinny
Sadik is one of my favourite athlets
I like sadiqs all workouts and routines
Thanks bro I appreciate it
You have an amazing personality such a chilled out and energetic guy
"not going heavy guys" does 10x my max bench
you must be really weak then
I love the felling when my bicep and tricep sore after the workout feel so good
This workout right here will give you certified gains, gives me an insane pump every time
This is one of the most straight to the point and motivational workout vids I've watched, love it
That face at the beginning 😂
Nick Crompton and yes i am fat but thats cuz i dont drink water
"Don't go super heavy" lol gotta love sadik
Lander cheers bro 😂
only sadik is a best athlete who just always smile and do hardest workout but still smiling. makes me smile during my workout. i learn too much from you brother.
More from Sadik, he is the man.
"this is gonna drive all THA BLOOOOOD in to the muscle"💪🔥
Sadik is tha Man
sadik is the man
Man I did this workout and had one of my best pumps ever, THANKS Awesome
Thanks for your feedback. I am looking a comment like this
Youre a really positive dude ! Thx for the great video
Man this guy is always smiling ..could watch him all day
Allenamento fantastico!
Ottimo per i dopati!
Con questa routine possiamo solo farci male e andare in sovrallenamento!
Esercizi super ripetitvi poi!
Grazie Sa di khadzo!
His smile is overpowering his body.
Pleasant personality.
Awesome physique.
And gr8 background music.
Boooom
Ur smile is amazing let me get this by this workout 😎😎 💪💪
Gonna try this workout!!
Sadik has one of the best physiques..!!
Mithlesh kumar try jeff cavaliers work outs.. Its more accurate
Vincent Famulag thanx a lot for the suggestion but I hv already tried his workout and now I want to gain some mass so gotta try this one!!
Mithlesh kumar This is not a good workout for gaining mass. It is too much volume in one area for natural lifters. This is garbage for natural
i love this man attitude Sadik Hadzovic great man
So fascinating to see all the guys that feel threatened and criticizing him, and then comparing that to all the positive comments from other guys that are comfortable with where they are at.
You both are idiots it's bodybuilding it's part of the game. People pick your body apart, don't like it? Too bad! This isn't elementary school where everyone pretends you're great.
I've never seen anyone having better control over the movement than Sadik
just tried this out. distroyed my arms. loved it. thank you!
"arms is the smallest muscle groups in your body, they don't need a lot of stimulation to grow"
4 exercises with the weights of my one rep maxes wtf ahahah
Performs *alternate* dumbbell curls
Jeff Cavalier: am I a joke to you?
The sequence of the exercises were very well put together to protect the elbow joints and bicep tendons. He didn't start with preacher curls which could hyper extend the tendons of the Biceps. He didn't start with behind the neck dumbbell extensions which could negatively affect the elbow joints. Excellent exercises as well as the order of them.👍🏋️♀️
Your shorts too short bro
He knows
He trained under Frank Zane, they were a part of his training.
Wow....i love the way you smile and explain....Only spreads positivity and love for fitness 👏👏💐
This dude's quads are like of a horse
All serbs do bro haha
And calves of a chicken
lol jks
but nah srs
Question: Does horses have great quads or not?
@@sandpitturtle2781 look closely
@@SI-bd8dc serbs?
2:50 lambo sound 😂
Informative, straight to the point and happy positive vibes.
You have lots of positive energy ❤️❤️
This is the workout I have been waiting for a long time. Thanks Bodybuilding.com for bringing Sadik!!!
"Don't go heavy" *goes heavy*
Thumbs up !
I love his teaching here..
Great work Sadik .. & thank u !
0:50 I’m not going heavy ... almost all of the weight on the rack is moving
Balkan boy!!!
BOGdanović Bosnian boy *
Ermin Zsh nemoj srate nigga
BOGdanović he says sadik hadzovik but it should be said sadik hadzović
FOOTBALL MONTAGES4YOU I know right lmao
Sadik ha(j)ovi(ch)
Thank you sir i really love your workout
So many gems. Thanks Sadik
Music in this vid is so much better than the usual generic-ass metal. Good stuff.
Sadik have an amazing physique, one day he gonna be the next champ of classic physique
i would like to thank you for your great videos .. you are the best i have seen
Hahaha I did not expect his voice to be like that 😂 solid physique, I’m a fan
When you smile and talk you are wonderful
You are my HERO, only the standing barbell was a bit bad...the rest seemed okay. Finally a good workout video!!! Recommend this one!
Another all Natural bodybuilder
Hahahahahahaha good one!
asrao316 lol
It's not like he doesn't say he's not natural
Yah his natty n placing well in the olympia
Boring hate is a shit look fam
Muscles become stubborn. This is so true and most don't realize when it happens. They want to up their protein intake or up their gear dosage , while the whole time all they need is to change up their workout routine. WORDS OF WISDOM. lol
he is so fuckin happy
Sadik seems like the nicest dude in the fitness industry! Love his personality !
Love this guys energy! Will be following...
This wo is 🔥 - txs!!
Hi Sadik, Best wishes on your upcoming competitions. You got this!
love the way u speak hadzovic.. ur smile esplcy... keep up brother.. love and support from India 😍💪
5 times better program than others...... 👍👍👍👍👍👍👍👍👍👍
I can't stop doing arms work out 💪👌 with this vedio than sadiq hazovich
good work
Just killed this workout! Crazy pump! Thanks!!
Excellent workout thanks
Thank you
5:22 That grip though
I really like this guy's charisma
I like he's workout
I every video of him since last 3months
I love the way when he workouts
Love this guy workout training..
Your the best
I like your trainings
I hope you to get better achievements
Great video thank you
Truly classic exercises for bi/tri! Great video!
I appreciate the content!
I got a more simple routine that works like crazy too.
Standing EZ Bar Curl (Close Grip) 3x10-12
Bodyweight Tri. Ext. (Shoulder Width) 3x10-12
Chin Ups (Slightly wider than Shoulder Width) 3x8-12
Diamond Push Ups 3x15-20
After completing 3 rounds back to back(w 1-2m rest) do one more round till failure. to total 4 rounds
DO THIS ROUTINE 2-3 time a week
amazing workout video
Great help
superb workout
grande sadik numeo uno.
Totally rolling the shoulders forward on first exercise
Great work bro amazing
Awesome tips!
i like his attitude
Damn I hope 80lbs tricep extension was my warmup
Tried this yesterday. Good stuff
Thank you for you advise
Man didn't expect his voice to be this different, sounds like he could be in a hero movie
Amazing work out
Thanks for the workout bro! Tryin this tonight!
This was very good
Nicely done.👍
Good classic workouts! This guy is jacked and you can’t hate... arms are about form and not so much the weight.
I like this guy he is not full of shit and arrogant as some other bodybuilders. Good job man
sadick love!
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