- [Camera Man] All right, Golden Arms,
talk to the people man,
let 'em know what's getting ready to go down.
- Today we're gonna build bigger arms without weights.
You know, intermediate, and anything beyond that,
as you get stronger you can actually add on reps or sets.
You know what I'm saying.
So, today that's what it's about today.
We in Jersey, lot of good money out here, representin'.
- [Camera Man] That's right man, Jersey.
Different location, Montclair, New Jersey, y'all.
- And we gonna begin this little routine.
So first I'm gonna start it off with
I'm gonna do ten reps.
I usually do about
- [Camera Man] What we doin'?
- This is gonna be diamond pushups.
This is good for your triceps, know what I'm sayin'?
So I'm gonna start out with a demonstration.
So I'm gonna give you ten.
And you want to do this in slow motion.
So, you wanna come all the way down
all the way up.
Just like that, military style.
You're not going fast.
That's two.
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Five, make sure you're breathing coming up, breathing out.
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Nine
Ten, breathing is everything.
Know what I'm saying, so the slow motion is
that's how you build it, know what I'm sayin'.
- [Camera Man] Keeping the tension on the muscle.
- Because the fast is the burning, cutting up, chiseling.
We're trying to build, trying to gain.
We want gains.
So I would do three sets of that, three rounds.
No more than a minute rest, slow as possible.
The slower the better.
If you can do ten second holds up top,
ten second holds at the bottom, do it.
It's for your gains, know what I'm sayin'.
So we gonna come over here now.
This is gonna be another three sets.
So I'm gonna do ten as a demonstration.
You know usually I do 20, 25.
This is demonstration.
Decline
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Check the elbows.
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- [Camera Man] See that slow motion y'all.
He's keeping the tension on the muscles.
- Seven
- [Camera Man] That's how you get those big arms.
Time under tension.
- Eight
Nine
See the elbows just resting.
Just like that.
Ten
So that's what you do for those triceps.
Those two exercises, three, three.
That would be six sets, know what I'm sayin'.
So now I'm gonna come over here
and everything is slow.
So we gonna do these right here.
Try to get your neck, your head underneath the bar
best as possible.
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Gonna slide a little bit, just reposition yourself.
What's the count, six?
- [Camera Man] Five
- Five?
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Nine
Ten
That's it, just like that.
Nice and easy, know what I'm sayin'.
That's how we gonna do that.
Then we gonna come over here, that'll be three sets.
Gonna come over here, now we gonna do our dips.
Now the things about the dips is
you wanna keep your body arched.
'Cause once you start slouching over like that
now you're getting chest and shoulders.
So I want to concentrate on my triceps,
know what I'm sayin'?
So let's do it.
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And ten
Three rounds of ten on that.
- [Camera Man] All right look for a bigger back too
coming soon from the brother.
You see how the brother got back there.
That'll be coming soon.
- So over here, from there the dip bar,
we're gonna do a more isolate dip.
This is really focusing on the tricep.
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And ten
So that's triceps.
- [Camera Man] Okay flex it for 'em, let 'em see.
Okay, on the other side over here.
See the triceps, y'all see that.
Know what he talking about, this is without weights y'all.
- Slow motion - Without weights
- That's slow motion money man.
All that, that's for another reason.
Know what I'm sayin', you're trying to burn calories
trying to slice it up.
Today we building.
So now we gonna go to bicep.
Right here.
Gonna start with the head bangers.
You don't know what that is
basically just gonna get on the bar
gonna start with palms facing me
you get to the bar, you gonna curl yourself.
Not this, curl.
- [Camera Man] Face me brother.
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Ten
- [Camera Man] Y'all see?
- Tension on the arms and the biceps.
Beautiful movement just like that.
Rhythm, rhythm's everything.
So you wanna do three sets of that.
Ten just to give you an example.
Now we gonna switch the grip, this way.
- [Camera Man] All right it's my man Golden Arms.
He's showing y'all how to build bigger arms without weights.
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Ugh, ten.
- [Camera Man] What's that hitting again?
Let 'em see.
- Forearms and your bicep.
- [Camera Man] Forearm and biceps, okay.
- That's what that's doing.
- [Camera Man] All right, so that's two.
What else we got now?
- Now we gonna do some curls.
Curl your own body weight.
I'm gonna get underneath this bar.
I'm gonna position myself so
I'm like that.
Feel me, let's do it.
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Ten
It's a curl.
Curl your own body weight, you feel me?
You can't lose with calisthenics.
Can't lose.
- [Camera Man] Okay, now we got one more I believe.
- Yeah, this the hardest.
- [Camera Man] This ain't for beginners?
- Listen, this last workout I'm about to do
it's based on you.
I'm a little burned out so I'm probably gonna do
like a four to six count.
This is considered heavy weight
because you're using one arm, one hand, you feel me.
So let's get into it.
It's a one arm curl, feel me?
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And that would complete your own workout.
Three sets of each.
So it should bring you around 12 on the tri,
12 sets on the bi.
- [Camera Man] How many reps do you recommend them to do?
- Well for beginners, I would say, about
anywhere to like six to eight.
If you good, if you can control your body
I'd say about ten to 15.
And for the elite, 20, 25, to 30.
- [Camera Man] All right y'all.
This was how to build bigger arms
with my man Golden Arms, without weights.
- Build 'em
- [Camera Man] All right, links to his Instagram
will be in the description box, man.
More coming soon from this brother Golden Arms.
Flex the tricep for them, show them the tricep too.
Show them the tricep, man.
Now see, this guy don't play.
Strictly calisthenics, his own body weight, y'all
own body weight.
All right, good lookin' out Golden Arms.
- Peace