you have to get into bicep you can't just be curling it and
throwing it up and not connecting it's just that I always say how many time
again just because you're doing a movement does not mean you're actually
getting the full effect of the movement
hey guys what's up Victor Martinez here at Bev Francis Powerhouse Gym the Mecca
of bodybuilding bout to do a nice little arm workout give you some tips how to
build those arms starting off with triceps and then moving on to bicep
first exercise for triceps are a single arm tricep extension always start with
tricep first that way biceps don't get in the way of your extension of the triceps
right so let's start this off this one the reason I do is seated keeps you
from actually cheating if you do it standing you want to start doing that
bounce you know seated straight see doesn't
let me cheat
over here we are doing tricep extension one of the best ones to isolate you do
them heavy enough they're actually very good for mass so I do these as a double
set but each exercise I consider one set completion so I'll do these for about
three or four sets
first set always 20 just to get that blood flowing there then I follow up by
the second one being 15 and finishing up with 12 before I transition from one
movement to the other usually about 15-20 seconds in between and then go
right into it
yeah Oh
we are going to add one more exercise today a final one I usually like to add a power
one either overhead dumbbell extension dips or
a dip machine so I'll go with the dip machine today again get that mass it
both heads let's go
now see this machine is a fix all you have to do pretty much just push it down
one of the biggest mistakes most people make on this machine is going way too
high sitting down and extending way to high see if I sit down
basically this high and the Machine putting too much pressure on my chest
and rotator cuff we're working triceps the same way you would do Close Grip
benches again without touching your chest keeping it about you know me about
three inches away from your chest same thing you want to think about doing the
push down machine
feel every set every rep yeah when I extend I'm getting that positive I'll be
in control negative and positive don't let the weights control you what is
bodybuilding if it isn't arms and chest maybe you combine arms such a
small muscle you could combine it with your chest you can combine it with
shoulders some people do it with back me personally I used to do it when I was
younger I don't do it now because your biceps are used directly with back and
now doing bicep after back you're kind of asking for a tear or some sort of
mishap because that's way too much work especially you are very aggressive and
very intense when doing back you don't want to overwork your bicep because it
is the indirect muscle group that is used for bad so not recommended
barbell curls need i say more just keep compound stay
basic and grow but shoulder-width apart meaning don't overextend don't get close
there's an exercise for that right now shoulder width to get the medial head
you have to get into bicep you can't just be curling it and
throwing it up and not connecting it's just that I always say it time and time
again just because you're doing a movement does not mean you're actually
getting the full effect of the movement if you're looking around you're on the
phone and curling to get that connection after this one I usually add a drop set
it's 110 I'll go down to the 80s to about 30 pound drop
if I go to half it'll be too light not enough resistance so I want to go low
enough on the drop to still get the resistance able contract that
muscle
the last one preacher you know it's a good compound movement so practice what you
preach so again it's one of these exercises you can't do without think
about it you do the preacher you always got to think of you know Arnold Larry
Scott you know the best of the best does not change things up all these fancy
movements reality it's about the basics so last exercise I always say I'm doing
it one way I'ma add a twist and do a single arm in between but it's the last one so
let's go to it
I divide this two parts I do both arms a little heavier cut the weight in half
and hit a single just to get the feel more holding more squeeze
bicep tricep workout in the mecca Bev Francis Powerhouse Gym keep
it simple don't get so fancy let's build that muscle let's stay in shape and keep
straight on that diet you know keep it intense stay focus and keep that mind
muscle connection until next time