MUSCLE CAMP #08: How To Get BIGGER Arms In 8 Moves (Advanced Arm Workouts For Mass)


Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle

Here is how to get bigger arms with 8 awesome arm exercises! Today is the last of three workouts in this Muscle Camp series. In today’s arm workout we’re going to be using a technique called “Flexion Training”, and basically what that means is we’re simply going to manipulate the angle of our elbow so we stimulate all the muscle fibers in our arms.

Biceps Workout – Group 1

A1. Supinated Chin Up – 4 sets of 4-6 reps

A2. Pronated Preacher Curl – 4 sets of 6-8 reps

Triceps Workout – Group 1

A1. Close Grip Press with Chains – 4 sets of 6-8 reps

A2. Decline DB Extension – 4 sets of 8-10 reps

Tricep Workout – Group 2

B1 – Overhead EZ Extension – 4 sets of 10-12 reps

B2 – Rope Pressdowns (elbow back) – 4 sets of 12-15 reps

Bicep Workout – Group 2

B1. Incline Cufls – 4 sets of 8-10

B2. – Close Grip EZ Curl – 4 sets of 10-12

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