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- What's up, guys?
Arush Rahbar, IFDB classic physique pro here
at CGF Athletics in Mineola.
About to hit some arms with you guys.
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I'm gonna super set arms throughout the workout,
something I normally wouldn't do,
but you either train with maximum intensity heavyweight,
push yourself as hard as you can,
or if you're gonna pull back and try not to go so intense,
maybe de-load or give yourself a break
like I am with my injuries.
In order to create some kind of stimulus,
you have to do something, right?
Either intensity techniques like super sets, drop sets,
or a lot more volume or rest-pause.
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One of the main reasons of doing these versus standing up
is so you take momentum, swinging, and the front delta
out of the equation.
You want to make sure you really sink in.
That's why I bring the seat low.
You see a lot of guys doing these and sitting here like this
with this huge gap between the pad and their armpit.
This defeats the purpose.
When you come down, you got shoulder activation.
When I go all the way, all the way down past here,
I start transitioning a little bit onto my delts.
So I'll stop here before that happens, come up to here.
Anything higher than this, I'm resting.
We're gonna keep the range right here to there.
And that's more constant tension.
This that I'm doing versus this.
See the lower back and the shoulders.
Shoulders caved in, lower back bent.
Whereas you wanna be like that.
Big difference.
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One arm concentration curls on the preacher bench
is by far one of my favorite, and I think,
one of the best exercises.
What the key here is is that I'm getting my armpit
all the way stuck to the pad.
There's no gap.
I'm not allowing for my shoulder to overpower
or for any momentum.
Awesome, full range of motion and curl back up.
It is by far the best way, in my opinion,
to put stress and tension on the bicep, isolating it.
This is my go-to.
You can have a great bicep workout
just using this one exercise.
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You don't want your arm to lift up too much,
but I do lift a little bit to get my bicep, my wrist
a little bit closer, almost like behind my ear.
What I focus on doing is pulling all the way back,
and giving a little twist.
And if you see that,
I'm getting a little bit more of a contraction.
So that's really crucial when doing anything.
You can do that with doing the machine curls,
preacher curls, dumbbell curls, up and supinate,
but right here, just make sure to bring it all the way back,
twist, and try to tuck it behind your ear.
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All right, guys, so final super set to wrap up the workout
is standing, alternating dumbbell curls through my biceps
and bent over cable extension,
using the preacher bar attachment for my tricep.
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The main focus for the dumbbell curls
besides control and slow negatives
is the supination at the top that I was talking about.
I come up and supinate, get that extra contraction,
and make sure I'm not using momentum and swinging forward.
It's real easy to go heavier and do this.
But when you stand rigid, tight core, shoulders back,
it's all biceps.
A lot harder.
And with the tricep extensions,
I make sure to keep my elbows above my head.
So elbows real high, get a good stretch, and fully extend,
hitting the tricep all the way.
You're gonna feel it deep into your armpit.
And if you do them correctly,
if you guys haven't done that before,
you're gonna be very sore real deep
at the top of your tricep.
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I love leg raises for the lower abs.
They'll definitely target the lower abs,
and even give you a little bit of detail
for the competitors up here are the top of your quads.
Raising your lower body up obviously
is gonna target the lower abs.
But the key is you don't want to just bend at the hips,
like perfect leg raises like this are good,
but if you can curl the back and pull that butt up
and almost do a crunch midair,
and as if you're trying to put your knees in your armpits.
They're not gonna get that high, but you mimic that,
you're gonna get a great contraction of your core.
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Leg raises is usually 20 to 30 reps.
I do 30 maybe on the first or second set,
and then I'll fall off.
But everything else above 20.
I rarely ever do anything for abs below 20.
All right, guys, so that's a wrap.
My arms and abs workout at my boy's gym.
Big shout out to Noah at CGF Athletic in Mineola.
If you guys in the area, check him out.
An awesome gym.
I hope you guys enjoyed it.
I hope it was informative
and I answered some questions for you guys.
Be sure to subscribe below.
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