Build legs” – women also want it. “Tone your chest” – women also want it. “Make a funny tummy” – women also want it. Puffy arms, however, only men want. If you want to get two absolutely manly mice, here you are. And we’ll help you achieve it with training and exercises that require only your body weight, no dumbbells or machines.
All you have to do is change the angles of your hands when performing a series of simple exercises, whether that’s holding the straps on the TRX or doing push-ups. And one more thing: by freeing your hands from dumbbells or machine handles, you reduce the risk of injury to your joints, such as the shoulder, wrist or elbow. But it’s also a nice change from routines: doing pull-ups on a single bar with a towel, for example, also creates a more sophisticated image among the rest of the gym.
The basic rules of the program
Follow the sequence of exercises below for four to six weeks day after day to get the full benefits.
Workout A builds volume and strength in your biceps and triceps, but also targets your forearms, a group of dozens of smaller muscles that create a stronger grip. In the same series of exercises, you also add some resistance movements with straps, which you will repeat dozens of times without stopping, with the aim of pumping as much blood as possible into the arms – mainly the triceps.
Workout B is the key to muscle tissue assembly and density. Perform a round of exercises without a break for ten minutes (with the watch) and rest for a minute and a half. This workout will “swell” your arms (along with your lungs) in record time.
Stick to the plan, eat clean foods and the rest will follow. Specifically:
Workout A
1. Double dives
4 sets, 15 reps
Hold on to the bars with your torso upright and your elbows locked. Begin your dip by bending your elbows and stop when your elbows reach a 90-degree angle. Push up to the starting position.
2. Pullups with a towel
3 sets, 5 reps
Wrap two small towels around a dumbbell, right and left of the bar and hold them with your hands. Pull your body up, with your chest leading the movement.
3. Bicep curls with straps
3 sets, 15 reps
Grab the straps of a TRX with arms outstretched and torso straight, but at an angle. Bring your body into an upright position by pressing your biceps (not your shoulders) with your elbows bent and in front of you.
4. Triceps presses with straps
3 sets, 50-70 reps
In the TRX (or by connecting two straps to a single beam) from a standing position you pull the handles until your hands are next to your body extending the elbows until they lock.
Workout B
1. Chin-ups with closed arms and grip
Sets: as many as you can. Repetitions: 5
Hang from a single beam with your palms facing inward and with minimal distance between them. Pull your body up until the chin passes the bar.
2. Push-ups with palms together
Sets: as many as you can. Repetitions: 10
Get into a push-up position with your palms touching the ground. Lower the body keeping the elbows close to the ribs. For a greater degree of difficulty, raise your feet on a step or exercise step.
3. Tricep extensions with straps
Set: as many as you can. Repetitions: 10
Grab the handles of a TRX and stand upright, away from the base. Roll the torso forward without bending the spine, keeping the elbows in front of the chest and the hands with the handles overhead. Push your body back to the starting position, pushing through the triceps.
About the author
The Liberal Globe is an independent online magazine that provides carefully selected varieties of stories. Our authoritative insight opinions, analyses, researches are reflected in the sections which are both thematic and geographical. We do not attach ourselves to any political party. Our political agenda is liberal in the classical sense. We continue to advocate bold policies in favour of individual freedoms, even if that means we must oppose the will and the majority view, even if these positions that we express may be unpleasant and unbearable for the majority.
