Arms Day Workout
by Adaptogen Science Athlete Joram Clervius
Most people should train their arms twice a week (with 2-3 days of rest in between) unless they are hardgainers, in which case once a week is best.
Ensure you are using the correct form at all times. You don’t want to undo hard work due to injury or poor technique. It is important to concentrate and feel the muscles contract as you work them.
It is important to warm up first! Don't skip warming up - it reduces the chance of injury. Other benefits also include increased movement of blood through your tissues, making the muscles more pliable. It also increases the delivery of oxygen and nutrients to your muscles. Work smarter not harder with Adaptogen Science.
- Close grip bench press
- Seated incline bench dumbbell curls
- Triceps Dip machine (Get the form right, and go heavy)
Cable triceps extensions (Dropset)
- Upside-down V
- Overhead ropes
- Reverse grip single arm extension
Cable Curls (Dropset)
- Single Arm
- Preacher curl (Machine, or free weights)
- Close grip pushups to failure
- Standing dumbbell curls to failure
Remember, nutrition is key for gains!
Whether you’re an average gainer or a hardgainer, remember to have a post-workout protein shake to spike insulin levels and induce anabolism (growth).
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