Sleeve Explosion: Arm Devil Training Program

A strong and strong arm is a symbol of a real man. As a fitness practitioner, how can you ignore the exercise of the arm muscles?

　　Today I will introduce to you a devil training to train the second and triceps! Let you train the arms as soon as possible!

　　The methods of training the arms are blooming. Some friends think that the second and triceps should be trained independently twice a week, while some friends think that the arms will naturally become strong by training the chest and back with high intensity.

　　In fact: There is no single method that is the best, but there is only the most suitable training method for you.

　　Beginners recommend: do about 2-3 biceps training after back muscle training; do 2-3 triceps training after chest muscle training.

　　For fitness practitioners with a certain foundation, they may wish to practice alone! They will use one day to train the second and third heads every day, and use it The super group method is to completely fill your arms

　　In terms of weight, maintain the number of movements per set at 8-12. If the weight is too heavy, the weight will be reduced until 8 movements can be completed.

　　Training content: Arm Devil Training Plan

　　Super group training, the shorter the rest between groups, the better

　　First group: Forward grip pull-up + parallel bar arm flexion and extension (8-1 2 times *2*4)

The second group: barbell curl + narrow-distance barbell bench press (8-12 times *2*4)

The third group: dumbbell alternating curl + dumbbell arm flexion and extension (8-12 times *2*4)

The fourth group: rope curl + rope down (8-12 times *2*4)

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