The arms and chest are some of the muscle groups that beginner athletes try to build first. It is understandable - These muscles are the first thing that the athlete himself pays attention to. It is recommended to pump these muscle groups on one day, or in two days that go one after the other.
It is necessary
subscription to the gym
Instructions
Step 1
Use a barbell to pump your pectoral muscles. Lie on a straight bench with a wide grip. Do a few warm-up sets, then start the main workout - five to six sets of seven to eight repetitions. In order to finally pump the pectoral muscles, use dumbbell extensions on a straight bench. Complete the work on the pectoral muscles by duplicating all the exercises already done on the incline bench.
Step 2
Immediately after working out the pectoral muscles, engage in triceps. Perform a choice of one of two exercises: either a pullover from behind the head, or the E-Z barbell press, also from behind the head. After that, do the extension of the arm from the dumbbells from behind the head and the extension of the arm from the dumbbells in an inclined position, resting the knee on the bench. Perform each exercise for three to four approaches, each for ten to twelve repetitions.
Step 3
Work your biceps and forearms. Alternately use a straight bar and an E-Z barbell while working on a bench with an elbow rest. This bench will allow you to avoid cheating and work out your biceps better than if you did the same exercises in weight. Finish your workout by working your forearms, rolling the bar from your fingers into a clenched fist. Perform all exercises in this cycle for six approaches, each for ten to twelve repetitions.
