All right guys TNF here your personal trainer and in this video I'm going to
show you my arm workout for the thickness anybody can do so the tricep
has three heads the bicep has two heads plus the brachialis right here we got
the close grip bench press we're hitting a medial head this is one third of the
three head of the triceps that we're going to be hitting also we're going to be
super setting these exercises meaning we're going to do two exercises and
that's going to equal one set without any rest
Now I have to be careful, because I have no protection I train by myself so I have no protection
I have to be careful I have to be cautious and that means I gotta leave a couple in the tank because I don't have any protection.
now we're moving along to the barbell curl this is targeting the long head of your bicep don't forget to
squeeze at the top squeeze now the long head is the outer head of the biceps you
got two heads in the bicep plus the brachialis we're hitting the outer head
with this movement here
ok my next super set french presses or overhead barbell extensions i'm gonna use the ez curl bar
i'm gonna super set that with some hammer curls
okay now with any tricep movement or any tricep extension over the head whether
it's sitting down standing up or laying down it's going to be targeting the long
head of the tricep now we've already hit the medial head
with the close grip bench press now we're hitting a long head with the
French press okay now we're going to move along to the hammer curls we're
hitting the brachialis here okay so now this is not technically a bicep head
but it still gives you that outer thickness so this is a good development
for the overall thickness of your arm so make sure you get them in because they
totally make a difference in the thickness of your overall arm next up
rope push down the target lateral head and you can clearly see from the side
the lateral head is the side view of the tricep
okay so now you've seen the medial head with the close grip bench press you've
seen a long head with the French press you've seen the push down for the
lateral head finish it off with the dumbbell curl for the short head of the
biceps so I've shown you how to hit every head of the tricep in every head
of the bicep plus the brachialis what I want to know is will you guys try this
routine on your own comment below don't forget to like the video comment
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