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If you’re looking to strengthen your upper arms, the two major muscles you need to target are the biceps (on the front) and triceps (on the back). All too often people focus on the biceps in the gym, because their knowledge of arm exercises extends to the biceps curl. But a balanced approach to biceps and triceps work is key to building lean and toned upper arms. To help you get the right balance in your arm workouts, we’ve put together a quick circuit that hits both the triceps and the biceps.
There's a bunch of different Bench Press variations, my favourites are Flat Bench Press and Incline Dumbbell Press. For Pull-Ups, I prefer weighted Chin-ups as they're easier on the shoulders and help me target my biceps as well. I love regular Pull-ups when I'm only training with my bodyweight. Overhead Presses are great for targeting your deltoids as well as your upper chest. My favourite is the standing barbell overhead press.
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Chest and triceps superset workout is combined supersets mixed with bodyweight moves to charge up your training. Here are some of the best chest supersets which you should incorporate into your next workout to really get your arms pumped! Add strength and size with this classic arm-day set. These workouts follow a superset protocol, where you perform two different exercises back-to-back. A typical strength training split may combine the chest and triceps muscle groups into one workout.
The push/pull/legs split is ideal for both the intermediate and advanced trainee. if you are just starting out or have not had much in the way of results from your efforts so far, you’ll do best with a full body workout routine, training three days per week. Stick with this for at least six months – more if you are still progressing well.Once you hit the intermediate stage you’ll probably find you’ll do better with an upper/lower split routine training three or four days per week.
Of all the compound lifts that recruit more than one muscle group, the deadlift is arguably the most demanding. It’s a one on one challenge between you and the barbell. If you want to build mass and strength in abundance, you have to discard the excuses and incorporate deadlifts into your routine. We’ve constructed a deadlift program that will increase your grip, build your back and power up your entire posterior chain.
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