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The Most Complete Workout For Building Huge Arms

Bodyweight Burn is the only system of short daily workouts that can easily adapt to any level of fitness and any age, no matter if you are a man or a woman. This program with the BW3 multi burn system whereby you will get the maximum possible weight loss in the short 21 minutes of training

Learn more:  Bodyweight Burn Review

Sporting large, muscular arms immediately shows the world that you're strong and fit.

1. Close Grip Bench Press

Lie on a bench and grip the bar and in or so inside your shoulder width using either a regular or reverse grip. Balance can be a bit awkward so you may need a lift from your spotter. Lock your elbows and slowly lower the bar towards your chest. Keep the majority of stress on your triceps by keeping your elbows close to your torso. The bar should make contact with your body right at the bottom of your pecs, lower than a regular bench press. On the lift you should feel the power loading in your triceps. At the bottom, as the bar touches your chest, drive the weight evenly- don’t bounce- back to the top, contract your triceps with a steady power. This exercise works best with a substantial amount of weight. Power it up with five sets of five reps. Don’t pump out light reps and don’t go all out to failure for your first exercises. Rest for one or two, minutes between sets to maximize the effect.

Tips: Have a spotter. You’ll usually be using heavy weights and this exercise requires balance and coordination. Avoid taking risks. Don’t position your hands too close together on the bar. This stresses the wrists. Hands should be about shoulder width, elbows close to the body.

2. Dumbbell Lying Triceps Extensions

Lie on your back on a flat bench. Hold a dumbbell in each hand, arms extended to eye level, shoulder-width apart. Your palms should be facing each other. Bend your elbows allowing the dumbbells to descend to the sides, and above your head. Your upper arms should slant towards your head. Use fairly heavy weights and do five sets of five reps at a slow pace. Rest for two minutes between sets.

Tip: Try rotating your palms downward as you lower the dumbbells then rotating back to a neutral position on the way back up. This increases the load on the triceps.

3. Reverse Cable Pushdowns

At the cable machine, grip the bar with both palms up. (This exercise only works with a straight bar). Pull the bar down. When your arms are fully straightened, give your triceps a strong “flex”. Control the lift with a steady motion as you let the bar ease up to the top position. Repeat the motion. Try to do three sets of twelve reps. Don’t cheat! Keep the movements steady and even. Avoid jerking or bouncing the bar or rounding your back. Emphasize the upward motion of the bar, this is the movement that will lead to muscle growth. Give yourself at least a minute rest in between sets.

Tip: Keep your elbows close to your body and ease your wrists back as you tighten your triceps. This will increase the tension in the muscle.