Upper Body & Arms Strength Training For Busy People :
Get your gains under any circumstances ,this workout is designed not only for people with less time but also for those with less materials ,it can be done at night after work ,at home with only two dumbbells and chairs for the dips .The pump is real after this one.
That been said LET'S GET INTO IT !.
Warm Up Exercises (free form):
1-Arms crossover
2-Arms circles
3-Shoulder rotation
4-Shoulder dislocation stretch
5-Standing twist
6-Walkdown
7-Boxing shuffles
8-Jumping jacks
9-Fly jacks
Warm Up Sets:
Group 1 [15 reps,3sets]
-Seated rotator cuff external rotation (light weight)
Group 2 [15 to 30 reps,3sets]
-Seated bent over rear delt raises (light weight)
Strength Routine:
Group 1:
A-Biceps Curls [4 sets ,15-20 reps]
B-Chest Dips[3-4 sets ,8-15 reps]
Notes:For max gains ,do your set ,max reps ,rest 15-20 seconds then do additional reps half the number of your max .
-Take two chairs with same/taller height as your hips, align them parallel to your shoulders ,squeeze you chest bent over and do the dips .
Group 2:
A-Overhead Triceps Extensions [4 sets ,15-20 reps]
B-Push Ups [4 sets ,15-20 reps]
Note :You can do two hands triceps extensions or one hand ,i prefer doing two hands for max reps,then wait 15-20 seconds and do one hand triceps extensions starting with the weak side .
Group 3:
A-Hammer Curls[3 sets,10-15 reps]
B-Scull Crushers[3-4 sets,10-15 reps]
Note:For the hammer curls don't be afraid to pick a heavy weight ,as long as you keep the form proper,if you start feeling your front delt and lower back ,rest!.
Group 4
A-Wrist Curls[3 sets,20-30 reps,light weight]
Note:This can be done in the bathroom or in the office it's entirely up to you ,but you really need to strengthen your grip so this exercise is essential .
Cool Down (Free form):
A-Arms stretch
B-Triceps stretch
C-Chest stretch
D-Isometric rotator cuff stretch
That's it guys ,good job done ,i hope you feel the pump ,drink lots of water and eat healthy ,stay cool.Peace.
Group 1:
A-Biceps Curls [4 sets ,15-20 reps]
B-Chest Dips[3-4 sets ,8-15 reps]
Notes:For max gains ,do your set ,max reps ,rest 15-20 seconds then do additional reps half the number of your max .
-Take two chairs with same/taller height as your hips, align them parallel to your shoulders ,squeeze you chest bent over and do the dips .
Group 2:
A-Overhead Triceps Extensions [4 sets ,15-20 reps]
B-Push Ups [4 sets ,15-20 reps]
Note :You can do two hands triceps extensions or one hand ,i prefer doing two hands for max reps,then wait 15-20 seconds and do one hand triceps extensions starting with the weak side .
Group 3:
A-Hammer Curls[3 sets,10-15 reps]
B-Scull Crushers[3-4 sets,10-15 reps]
Note:For the hammer curls don't be afraid to pick a heavy weight ,as long as you keep the form proper,if you start feeling your front delt and lower back ,rest!.
Group 4
A-Wrist Curls[3 sets,20-30 reps,light weight]
Note:This can be done in the bathroom or in the office it's entirely up to you ,but you really need to strengthen your grip so this exercise is essential .
Cool Down (Free form):
A-Arms stretch
B-Triceps stretch
C-Chest stretch
D-Isometric rotator cuff stretch
That's it guys ,good job done ,i hope you feel the pump ,drink lots of water and eat healthy ,stay cool.Peace.
