The workout is designed for body recompositionâ€”gaining muscle while losing fat
Week 1: Overall Mass Focus. Exercise 1. Seated Barbell Biceps Curl You'll need: Barbell, Bench How to. 4 sets. 8-12* reps. 60 sec rest. Exercise 2. Barbell Preacher Curl. 4 sets. 8-12 reps. Exercise 3. Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to. 3 sets. 10-15* reps. Exercise 4. Hammer Curl. 3.
You don't need to do much more than that. That's why this program asks only that you devote one day to direct arm training, and let a conventional body-part split .
A 'greatest hits' of our most reliable muscle-building strategies, combined into one. The sleeve-splitting arms workout Grow your biceps, triceps, and forearms
Build bigger biceps and triceps with this intense arm workout that will have your guns growing in no time.
Location: Small muscle over the lower portion of the upper arm that connects the bottom half of the bicep to the forearm; Function: Elbow Flexion; Exercise: .