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Hello everyone How are you all?
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I am here again with another informational video.
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In today’s video I will share with you
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a very good workout schedule
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which I have designed for you people for arm’s training.
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because we all want a good arms
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Whenever you wear, t-shirt arm is the area
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which is most visible.
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For that you always do arm training at gym,
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and never forgets to do it.
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But please watch this video till end
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because I will share some mistakes we do unknowingly
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Due to which the hardwork we put on
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the training doesn’t come out to be in great results
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Let’s start the video
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One question which people always asks me
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whether we put less weight and do more repetitions
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Or we put more weight and do less repetitions
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Let’s come out of this confusion
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and do follow today’s workout schedule
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and let me know
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In today’s work out video
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number of exercises we will do is 6
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In which three exercise will be for biceps muscle
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and three for triceps muscle.
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In all the exercises there is a good combination of compound and isolation
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with low repetition range to high repetition range.
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This is my promise that you will feel pump in your muscle
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and your arm will get train properly
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In the beginning of workout schedule,
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we will first train biceps muscle.
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But you must do warm up before going to main exercise
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In which you will take a light weight and do 15-20 curl repetitions.
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Now our first exercise will be hammer dumbbell curl.
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which you will do by standing straight,
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chest lift, core tight.
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and lift your dumbbell at full range of motion.
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Squeeze your muscle,
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and then breath out.
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Then release slowly.
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Same you will perform with another hand.
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Don’t do it quickly, control muscle
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and target it.
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We will have 4 working sets.
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In each set the repetition will be 6-10.
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In each set you can add weight
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and try to fatigue your muscle.
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We are performing second exercise which is
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Barbell Curl.
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In this exercise too, you can take heavy weight.
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You repetition range will be 6-10.
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but do it very carefully
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only then you will target your muscle.
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Let me show you how.
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The distance between both the hands will be shoulder width.
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Then you will lift the bar with full range of motion.
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Don’t move your elbows much.
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Release it very carefully.
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And keep one thing in mind that
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your upper body will not move.
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Lift it up slowly, squeeze your biceps and release it carefully.
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You will perform three sets of this exercise.
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Third and last exercise of biceps muscle is
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Close Grip Reverse Pull Up.
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You have to keep one thing in mind that
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whenever you will pull your body
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You will pull it from your bicep’s strength.
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Let me show you.
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Take a grip, hang yourself
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And pull yourself from biceps strength.
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And squeeze the muscle properly.
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And whenever you go up, just breath out.
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Like in previous two exercises,
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you have maintained a low repetition range.
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but, in this exercise,
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you will keep the repetition range high
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which will be between 12-15
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and your number of sets will be two
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And if you are not able to do this exercise by yourself
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then you can also take help of someone else.
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Now after biceps muscle we will train out triceps muscle
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And the first exercise of triceps muscle is
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Triceps push down.
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In which we will use this V handle.
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But if you don’t have V handle,
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you can attach rope too.
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You have to keep in mind that
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triceps muscle first exercise will be in high repetition range.
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means in each set you will perform 15-20 repetitions.
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The way of doing it is simple.
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Knee soft, bent pelvic bone, elbows fixed,
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and take out the handle maximum low
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till your elbows gets straight
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And squeeze your triceps muscle and breathe out.
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And let’s keep doing.
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No of sets you will do here is 3.
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Second exercise of triceps muscle is
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close grip bench press
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You have to keep in mind that
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you will do low repetition range which will be 6-10.
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Then choose your weight accordingly.
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Let me show you.
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Here you have to keep in mind that
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you will not hold bar closely.
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You may get strain in your wrists.
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Take a normal grip which can be 8 inches.
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Take the bar straight down
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Focus on your triceps muscle.
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And then lift the bar from triceps muscle strength.
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Full range of motion, squeeze your muscle and breathe out.
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Slow and steady.
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Number of sets will be 3.
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Third and last exercise of triceps muscle
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we are going to perform here is
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Parallel bar dips.
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In this exercise we will perform moderate repetition range
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which will be 10-12.
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You have to keep two things in mind that
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you will not bend your upper body much
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and try to keep your elbows close.
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Go down slowly.
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Then go up. Straighten your elbows.
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Squeeze your triceps muscle and breathe out.
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You will perform two number of sets of this exercise.
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This was our workout schedule.
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Now I will tell you few mistakes which generally people attempt
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and it hampers their muscle growth.
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But before going to mistakes,
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There is good news for all of you.
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And that is big billion-day sale is live on Flipkart from 16-21
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In which you will find special offers on big muscle’s all the product.
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So, before sale goes end buy products for you
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And in this sale big muscle has launched a big pack of
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Real mass gainer which is available in 1.5kg
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which is available only on Flipkart
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This mass gainer can be consumed by both male and female.
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And you will get this in three amazing flavours.
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I am giving you link in the description box,
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click there and check out
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Now come move forward towards the mistakes.
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First mistake which people do is to lift too heavy.
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It means people due to ego lifting or watching each other
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start to lift too heavy weight that they don’t connect with their muscles.
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Even their joint’s gets more involved.
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Don’t do this thing during your workout.
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I know heavy lifting is important
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but you have to choose appropriate weight for yourself
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So that you can control the weight
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And make a connect with your muscle during the lifting.
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You do the second mistake from your first mistake
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which is partial range of motion.
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Means you are not able to perform repetitions
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in full range of motion in order to perform heavy lifting.
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So, I will suggest you to do the exercise with full range of motion
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so that your muscle gets train properly and grow.
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Third mistake is too much elbow movement.
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When you do biceps, you lift your elbows too much during the lifting.
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That should not be done.
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When your elbows are fixed your muscle gets trained better.
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Same goes with the triceps muscle,
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I have seen a lot people moving their elbows back and forth,
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which should not be done.
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Means in both biceps and triceps your target must be that
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you should not move your elbows too much.
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Fourth mistake is more focus on cables and machines.
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A lot of people complete their whole work out in
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cables and machines.
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Don’t do this.
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Plan a good workout schedule for yourself
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in which you will use machines, cables and free weight.
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So that your muscle will get train properly and
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you will train each and every head properly for better growth.
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Fifth mistake is overtraining.
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A lot of people for growing their muscle quickly
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start training their muscle 3 times in a week.
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Don’t do this
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Because these biceps and triceps are very small muscle
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which also work during push and pull and
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in addition to that,
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you train them 3 times a week due to which
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your muscle get fatigue and can’t recover easily
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due to this your muscle get hamper.
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You can train it 1-2 times a week
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if you want a good growth for your muscle.
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Before ending this video, I want to thank each one of you for loving this channel
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and showering love on us.
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Thank you so much from the core of my heart.
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Do watch this video and follow this schedule
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And let me know if you get any results.
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The mistakes I have told you at the end of this video,
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don’t do them then only your arms will grow properly.
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Take care of yourself and your family.
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Till then good bye.
