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Get A 21 Inch Arm Now With This Bicep And Tricep Popping
Routine.
21 inch biceps
EZ bar standing curls 4 sets 6, 8, 10, 12
Using an EZ bar load the bar with the desired weights. Grab the bar
at shoulders width with an underhand grip (palms facing forward). Your
hands should be on the small ark of the EZ bar slightly tilted inward.
Now with knees slightly bent and back straight curl the bar till it
reaches full contraction near your chin. Hold the contraction and bring
it back all the way down and repeat. Make sure you warm-up properly
before starting the exercise. You need to lift heavy with this first
move. It's not going to be easy to get that 21 inch arm but training
your biceps this way will get you where you need to be
Standing Alternating dumbbell curls 4 sets 8,10,10,12
Stand erect with dumbbells in each hand. Your palms should be facing
forward and should be placed on your hips. From this position curl one
dumbbell till it reaches full contraction, bring the dumbbell down and
raise the other one and repeat. This will really burn your biceps and
give you the swelling that will lead to that 21 inch goal.
Barbell preacher curls 4 sets 6, 8, 10, 10
Sit on the preacher bench with an EZ bar loaded with the desired weight.
Grab the barbell with arms 4 to 5 inches apart only. Let your hands
fully hang down to fully eliminate any shoulder assistance. Now curl
the bar till you reach full contraction then slowly return to full extension
then repeat.
Lying tricep extensions 4 sets 6, 8, 10, 12
This is a core tricep movement and will build most size for that 21
inch goal .its important to train your triceps as well as the biceps
if you want huge arms. You can't neglect one or the other. Load the
barbell with the desired weight and lay down on a flat bench. With arms
extended straight above you. Bend your forearms while keeping your elbows
fixed down to your forehead. The barbell shouldn’t touch your
forehead but should be a few inches above it. Then reverse the movement
and extend your forearms and contract your triceps
Lying hammer extensions 4 sets 8,10,12,12
With a hammer bar loaded with the desired weights. Lay down on a flat
bench. Your palms should be facing each other on the hammer bar. That’s
the proper grip .now with arms extended straight above you. Bend your
forearms while keeping your elbows fixed down to your forehead. The
barbell shouldn’t touch your forehead but should be a few inches
above it. Then reverse the movement and extend your forearms and contract
your triceps. This is another tricep move that with the help of the
biceps training will help you get to that 21 inch arm goal
Standing reverse cable press downs 4 sets 12,12,12,12
Attach a handle attachment to the top of a cable machine. Standing erect
grip the handle with a reverse grip. Meaning palms facing upwards now
with your elbows glued to your sides press down till you reach full
extension and contract your triceps. Now raise your forearms back up
till they are parallel to the floor then press down again.
This is the biceps, triceps 21 inch arm program. As you can see there
is a lot of work to go around but you have to do understand to get arms
that huge you need to work that hard. There is no easy way to the 21
inch mark and the biceps and triceps need to be worked.
Now there is another important factor you must consider and that is
food. You must eat a lot. I don’t mean junk out. But you need
to eat a lot to recover and to grow bigger. You need to consume a lot
of protein as well. If you weigh 200 lbs for example make sure to be
consuming 5000 calories per day to insure your growing. You should be
consuming around 20 to 24 calories per pound of muscle if you want to
grow and if you want to hit that 21 inch arm mark. Train your biceps
hard and your biceps hard and in no time you will be where you need
to be
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