Sunday, 19 October 2014

New arm muscle builder (basic)

Welcome to 5.14 Fitness,

Today I shall be sharing one of the new workouts I have designed, this one in particular will be focusing on arms primarily but also a bit on chest.
Similar to the General Ab Workout, it is a workout that focuses on all types of goals; therefore improving all: definition, strength and endurance on the particular body parts- arms and chest.
It is a pyramid workout- one where you start off with low reps and gradually build up-, this type of work out I found excellent for improving results and strengthening muscles, so all those who want to put on size listen up.
I would recommend  performing the routine at least every other day in order to achieve any real results, it is not particularly long; it will last roughly 10 minutes so it is not asking for too much attention. It requires no equipment other than a place to do tricep dips from. Complete at a maximum intensity with 25seconds rest between sets.

Overall Arm Builder:

Set 1
  • press-ups 15 reps
  • tricep dips 15 reps
  • leg curls right 15 reps
  • leg curls left 15 reps
  • triangle centred press-ups 15 reps

Set 2
  • press-ups 20 reps
  • tricep dips 20 reps
  • leg curls right 20 reps
  • leg curls left 20 reps
  • triangle centred press-ups 20 reps

Set 3
  • press-ups 25 reps
  • tricep dips 25 reps
  • leg curls right 25 reps
  • leg curls left 25 reps
  • triangle centred press-ups 25 reps

I will experiment and get others to try this out with different variations before I post a more detailed and advanced version of this workout along this the levels of experience.

Thanks for reading, expect more posts soon, please read again and do all the stuff, you know what it is by now (if your new check out older posts)- train hard and peace!



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