Hi Everybody!
Here there is a very effective and challenging workout for your biceps and triceps.
Take a look.
You may ask:"What the hell does 3NEG mean!?"
No Panic! I will show you.
3NEG means that once you have completed all the ten reps, you will perform three negative (or eccentric) repetitions straight away.
If you are pumping your biceps properly, you will not be able to lift the dumbbell after ten or elven reps; so, in order to perform the 3NEG, use the free arm to pull the weight to the chest.
The eccentric movement should last between three and six seconds.
Instead, SLOW means to perform the Push Down in a slow and controlled fashion. Both the concentric and eccentric movement should take two or three seconds. Moreover, make sure you lock your shoulders and elbows to focus the effort on the triceps; always engage your abs.
If you would like to make this exercise more challenging, after the concentric movement, rotate your wrist 90° out and squeeze your triceps hard for one second. I guarantee that it will burn!
And finally last, but not the least, the STRIPPING(1). It simply means to drop the weight after completing ten repetitions and do other 10 reps straight away.
Push\pull + Drop + Push\pull = one series
When you are pumping iron, always remember to squeeze the muscles you are working!
The workout should take about one hour with warm-up and cool-down.
Try it and let me know how it went ;)
Enjoy it,
CronosVirus00
Here there is a very effective and challenging workout for your biceps and triceps.
Take a look.
You may ask:"What the hell does 3NEG mean!?"
No Panic! I will show you.
3NEG means that once you have completed all the ten reps, you will perform three negative (or eccentric) repetitions straight away.
If you are pumping your biceps properly, you will not be able to lift the dumbbell after ten or elven reps; so, in order to perform the 3NEG, use the free arm to pull the weight to the chest.
The eccentric movement should last between three and six seconds.
Instead, SLOW means to perform the Push Down in a slow and controlled fashion. Both the concentric and eccentric movement should take two or three seconds. Moreover, make sure you lock your shoulders and elbows to focus the effort on the triceps; always engage your abs.
If you would like to make this exercise more challenging, after the concentric movement, rotate your wrist 90° out and squeeze your triceps hard for one second. I guarantee that it will burn!
And finally last, but not the least, the STRIPPING(1). It simply means to drop the weight after completing ten repetitions and do other 10 reps straight away.
Push\pull + Drop + Push\pull = one series
When you are pumping iron, always remember to squeeze the muscles you are working!
The workout should take about one hour with warm-up and cool-down.
Try it and let me know how it went ;)
Enjoy it,
CronosVirus00
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