hey what's up guys this mik train
six-pack shortcuts we're back with
another exercise that you'all guys can
do at home today we're going to work on
our biceps and our triceps so we're
going to do six exercises total three
exercises for your biceps and three
exercises for your triceps but the way
we're going to work on it is going to be
a little bit different we're going to do
su sets so we're going to work on our
biceps and then we're going to work on
our triceps non-stop you know not
resting anything in between
and then we're going to go ahead and
work on another exercise for our biceps
and another one for our triceps until we
reach six exercises so first one we're
going to start off with is going to be a
dumbbell curl but we're going to do them
with our palms out so this way you hit
the inside of your biceps and then we're
going to superet that non-stop right
with uh close G push-ups so we're going
to do three sets of each super set so
each combination biceps and triceps
we're going to do three sets of those
and then we're going to move on to the
next pair of arm workouts and then the
third pair so let's do it all right so
two dumbbells we're going to start off
with dumbbell curls Palms
out and every set you're going to go to
failure so for me I'm just going to go
ahead and show youall guys and I'm going
to go to about 12 reps just because I'm
going to do this to demonstrate for
y'all guys and use a curl a little
heavier much heavier than this so but
for y'all guys I want yall to grab a
weight that you can go heavy enough to
where you can get anywhere from about 8
to about 12
reps okay then we're going to come down
go to our close gr
push-ups and we're going to do these
also to failure
okay so remember guys go all the way
till you can't do
anymore I'm just going to go I'm only
going to do about 20 to 30 reps to show
you guys so then we're going to go with
now Hammer crows both arms at the same
time and remember guys everything is
still faure
make sure you keep your elbows tucked in
chest out and don't move your elbows up
like this keep it right next to you so
from these we're going to super set it
into overhead Dumbo
extensions okay so the third pair of arm
exercises is going to going to be
concentration curls and we're going to
superet that with dips so I'm grab one
dumbbell you can sit on like a
couch and you're going to put your
elbows right here at the inside of your
leg and this is way your arm is going to
be extended out completely and you're
just going to curl up and back down okay
and again everything till fail
and then you're going to go with the
other
arm and these are really good guys they
really go ahead and concentrate the
biceps and the belly of the muscle and
really give it good shape
okay so non-stop we're going to go into
dips on dips you don't want to travel
too far out this way you want to try to
keep your try and keep your butt kind of
close to the close to the couch or to
the bench chest out come down about 90°
and
up just like this now if these are too
easy for you you can always put like a
weight on your lap and do the same thing
okay so remember guys we're going to be
going with six exercises total so
remember to do everything to failure and
your rest time for the exercises every
Super set which is doing your biceps and
triceps you can rest about 30 seconds uh
between your sets um if you don't really
want to rest too much longer keep your
heart rate up so this way not only can
you go ahead and build good muscle mass
and good definitions on your arms but at
the same time keep your heart rate up
burn more calories so more workouts more
nutrition tips you know where to find us
sixpackshortcuts.com I'll see you guys
next time