In the first episode of the Mirror Friendly Summer Body Series we focused on those awesome abs, the famous turtle that everybody longs for especially when summer comes around. In today’s second episode we will shift our focus to the arms; and in case they aren’t already there, we will make them look more like Armed Guns. So if you want to look dangerous this summer you might want to try this out…
The Armed Guns Workout:
In today’s workout I will feature a total of 3 exercises for biceps and 3 exercises for triceps. The sequence of the workout consists of performing one bicep exercise for 3 sets followed by a tricep exercise for 3 sets, after which you will go on to the next bicep exercise for 3 sets and so forth. Rest between 1.5 and 2 minutes between each set.
In choosing which exercises to pick for this workout I made sure that the grip in each exercise varies to make sure that we involve both heads of the bicep and all three heads of the tricep. I recommend that you perform 8 to 10 repetitions per set unless otherwise stated below, keeping the same weight across all 3 sets. I would also suggest that prior to starting the 3 sets you perform a warm-up set to prepare your biceps or triceps for the weight you will actually train with during the 3 sets.
1) Twenty One’s – this exercise basically consists of barbell curls with the number “21” referring to the number of total repetitions you perform in one set. However, this particular “21” is divided into three 7-repetition segments through which one can target the entire bicep.
For the first 7 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). For the second 7 reps go from the halfway point up to the top of the bicep curl with hands up near shoulder level. Finally for the last 7 reps start at the bottom of the movement and complete a full range of movement all the way up.
These 21 repetitions are to be performed at one go with no rest between the three segments. Exhale while lifting the barbell and inhale while lowering it.
2) Narrow-grip Pullups followed by Bicep Rotations
Narrow-grip Pullups – take a Double-D grip (also called parallel grip) as shown in the photo below and place it steadily over of a pullup bar. Lift your hands up to grasp the grip while keeping your elbows close to your body. Engage your biceps to pull yourself up to one side of the bar until your nose or chin are even with your fists, pause, and then go back down in a slow and steady movement until your arms are straight but not locked. Pull yourself up again, this time to the other side of the bar. Alternate sides as you go through your repetitions.
As you pull up make sure you do not shoot straight up as you will not be doing any good to your poor head 😉 Also when you bring yourself back down do not go all the way into a dead hand position because in doing so you would be putting your shoulders under undue pressure. While performing each repetition make sure you are not swinging or kicking and keep your body as straight as possible for maximum exercise effect. Exhale while pulling up, inhale while going back down.
When you finish the required number of repetitions continue your superset by performing bicep rotators as follows:
Bicep Rotations – grasp a pair of dumbbells using an underhand grip and curl them up to halfway point. Pause with your elbows tucked in to your sides. While in this position rotate both dumbbells to the outside by simply rotating your grip to an underhand one and then rotate them all the way back to the inside into an overhand grip. Alternate these rotations until you reach exhaustion.
3) Reverse Z-bar Curls – grasp the outside grips of a Z-bar with a shoulder width overhand grip. With elbows to side, raise bar while exhaling until forearms are vertical. Lower until arms are fully extended while inhaling.
1) Skull Crushers – grasp the inside grips of a Z-bar and sit on a flat bench with the bar resting on your quadriceps. Roll back on the bench and lie down on your back while holding the Z-bar up in line with your forehead (here the angle between your body and your arms will be a bit more than 90 degrees). Slightly hang your head off the bench and make sure your neck is relaxed. Keeping your wrists straight and your elbows tucked in and locked throughout the whole repetition, bring the bar down behind your head to a pause while inhaling by using your elbow as your pivot. Exhale as you extend the bar back to the starting position. In performing this exercise make sure you keep your core muscles tight. Repeat for the recommended amount of repetitions.
2) Tricep Dips followed by Diamond Pushups
Tricep Dips – step into a dip bar and mount yourself up with shoulders above hands. While keeping hips straight lower your body until slight stretch is felt in shoulders. Push body up until arms are straight. Exhale while pushing your body up, inhale while dipping.
Once you finish your repetitions continue your superset by performing diamond pushups:
Diamond Pushups – kneel on all fours with the hands close together so the two index fingers and two thumbs are touching and form a diamond shape. Straighten your legs out behind you so that your weight is distributed between your hands and toes. Bend the elbows back to lower the chest towards the floor. Push yourself back up without locking your elbows.
3) Reverse Tricep Pushdowns – Set a bar attachment on a high pulley machine. Facing the bar attachment, grasp it with an overhand grip at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. This is the starting position. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times. Lower the bar back down to the original starting position while exhaling and contracting the triceps hard.
Prepare yourself for an epic pump once you’re past the first few minutes of this workout. As to our female audience, if you find any of the above exercises to hard to handle then you can refer to the biceps and triceps section in Tanya’s Armageddon workout here 🙂
To fitness with love,