hey what's up guys IFBB men's physique pro Brandon Hendrickson we're at the
mecca of chicago bodybuilding and powerlifting chicago barbell compound
and I'm gonna take you through an arm training video let's get it
I have like really big arms they're very dense but they're not as detailed so
right now I'm doing a lot of stretching and squeezing to get more detail in my
tricep so if you see like stretch is here when I'm squeezing pulling all the way
back squeezing and I'm holding that for like two seconds and if you notice my
grit I'm barely holding on to this my grip is this so I'm taking the tension
off my hands and forearms and put it all in my tricep stretch and squeeze
usually I start with tricep just a bigger muscle but I like to warm up all
three heads of the muscle and then I go on straight to bicep and I hit all both
heads of the bicep especially the peak that's the most important part for me on
my physique for the bicep I'm super setting the first exercise it's a flat
tricep extension I'm doing about 12 to 15 reps for this one and then I'll
superset with tricep dips on a dip machine and I'll go a lot heavier on do
about 10 reps and I'll do about 4 sets of each
so for the kickbacks I like to go like a little bit more not straight out but
like more on an angle it so it gets all the way back here
alright guys we just finished hitting triceps we did about four movements now
we're moving on the biceps if you notice like I let my arm hang for like one or
two seconds that's to allow the muscle to really stretched and then
when I bring it up I squeeze really hard for another one or two seconds for the
squeeze so I try to get as much blood flow as I can in the bicep so I'm doing
a superset five sets of the preacher curl fairly heavy going on ten reps of
those and then I'm super setting what basically it's another concentration
curl but I'm doing one arm at a time
we're finishing off with a EZ curl bar bell curl I'm doing four sets of 10 go
pretty pretty heavyweight allow my bicep to hang and stretch and as I'm
pulling up try not to rock as much and pull it up and then squeezing the bicep
get all the flowing alright guys this is IFBB Men's Physique Pro Brendan Hendrickson
we just finished a crazy arm training session thanks for watching make sure
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