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Hitting those ARMS

Ausbb

Administrator
Ausbb Workout Routine- Hitting those ARMS[/size]S





Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups

These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises


Please check out our Ausbb Exercise Database to learn how to do any type of workout as well


In this Ausbb Workout Routine we will be focusing on hitting your biceps and triceps. when working out your biceps and triceps always try to keep your elbows in so you can isolate the muscle




[highlight]Biceps

[/highlight]


[highlight]1) Biceps Incline Dumbbell Curls
[/highlight]



  1. start by sitting on an incline bench and holding a dumbbell in each hand.
  2. let your arms hang at your sides and with palms facing each other.
  3. your feet should be flat on the floor.
  4. bend at the elbow and curl both dumbbells simultaneously up to shoulder level, rotating the hand inward during the curl.
  5. after a short pause, slowly lower the weights to the starting positio








[ame="http://www.youtube.com/watch?v=22OyLDVZI6c"]Bodybuilding Exercises : Bodybuilding: Biceps Incline Dumbbell Curls - YouTube[/ame]


[highlight]2) Biceps Preacher Curl [/highlight]








1)Adjust the seat of the bench so your arms are level with the top of the bench.
2) Grasp the bar underhand (palms facing up) shoulder width apart.
3) Picking up the bar, rest your arms against the bench and extend them fully.
4) Keeping your arms on the bench at all times, curl the bar up towards your head.



[ame="http://www.youtube.com/watch?v=I4ozW9gXfdc"]Preacher curls - YouTube[/ame]

[highlight]3) Seated Concentration Curl[/highlight]




  1. Sit down on a flat bench with one dumbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor
  2. Use your right arm to pick the dumbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh
  3. While holding the upper arm still, curl the weight forward. Only the forearm should move. Continue the movement until your biceps are fully contracted and the dumbell is at shoulder level
  4. Slowly bring the dumbell back to the starting position



[ame="http://www.youtube.com/watch?v=qUQ1WKW35JQ"]Exercise #238 - Seated Concentration Curls 1.5's (dumbbell) - YouTube[/ame]











[highlight]4) Standing Cable Rope Hammer Curl






  1. Stand with your feet shoulder width apart in front of the machine, toes facing the machine. Grab the rope attachment with both hands, arms hanging down in front of you, palms facing each other.
  2. Exhaling, curl your hands towards your shoulders, pulling on the rope. Keep your elbows close to your sides and your wrists locked in the same position the entire time.
  3. Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  4. Repeat this exercise until you have completed all repetitions for the set.



[ame="http://www.youtube.com/watch?v=tU-7f3cPrEw"]05 Standing cable rope curl - YouTube[/ame]











[highlight]Triceps

[/highlight]


[highlight]1) Weighted Diamond Pushups[/highlight]





  1. Get into a pushup position with your arms and body straight.
  2. Have a buddy place some weight on your back
  3. Move your hands together and make a diamond shape with your thumbs and index fingers.
  4. Lower yourself as low as possible and then straighten your arms.
  5. Repeat.



[highlight]2) Weighted Dip on Bench[/highlight]






1)Sit on inside of one of two benches placed parallel, slightly less than leg's length away.
2)place a weight on lap near hips
3)Place hands on edge of bench. Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight.
4)Perform a dip lowering your self while in haling.
5)Lift your self back up and exhale at same time.
6)Repeat for the desired amount of reps.


[ame="http://www.youtube.com/watch?v=8Qsmbg6EF4I"]7. Triceps propadanja sa optere?enjem - Weighted triceps dip - YouTube[/ame]











[highlight] 3) Overhead Triceps Dumbbell Extension[/b]








1)Grab a pair of dumbbells and stand tall with your feet shoulder-width apart. Hold the dumbbells at arm's length above your head, your palms facing each other.
2)Without moving your upper arms, lower the dumbbells behind your head. Pause, then straighten your arms to return the dumbbells to the starting positio


[ame="http://www.youtube.com/watch?v=gzIpByxh0Ko"]Seated 2 arm Overhead Dumbbell Extension - YouTube[/ame]





[highlight]4) Triceps Rope Pushdown Extensions[/highlight]







  1. Adjust the cable machine so the pulley is as high as it goes and attach the rope
  2. Grip the rope with thumbs facing up and pull down until your forearms are parallel with the floor (this is the start of the exercise)
  3. Keep your elbows tucked in, and straighten your arms. Your arms should be extended all the way.
  4. Now lower the weight back up until your forearms are parellel to the floor again.



[ame="http://www.youtube.com/watch?v=fUTqysTONTw"]Tricep Exercise- Rope Extension - YouTube[/ame]
 
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