My Arm Workout - Mike Chang

Tube. Duration : 22.58 Mins.

My Arm Workout - Mike Chang

How to pack on muscles fast: go2.sixpackshortcuts.com Hey Guys, Mike here with the sixpackshortcuts and thanks for joining us today. I was actually on my way to the gym, but I decided to stay back and make a video for you guys to show you my most effective arm workout, I hope you enjoy. We'll start off by warming up with light weights. You could use dumbbells or a curl bar. We will do 2 sets of 10 reps as warm up. Then we are going to go straight into working sets. Working set are done at a weight where you can really only do 8-10 reps and are struggling to get up your last rep. Do 4 sets with 30 seconds rest in between sets. Next we are going to to some one arm bicep curls with dumbbells. I do them seated because it enables you to isolate you biceps a little more, and prevent you from rocking your back too much which will cause injury. Again you want to be doing 4 sets of 8 -10 reps. The next exercise is this routine is a bent over preacher curl. Position your feet about 6 inches apart, toes above your knees, and bent at the waist with your butt in the air. You want to keep your elbows on the outside of your knees, and as you curl up you want to bring your butt down and at the top of the curl really stick your elbows forward to hit your bicep peak. Try and get 5 sets of 10 reps of this exercise. There you go guys! This routine will add serious size and definition to your arms. I challenge you to give it a shot, I promise your arms won't be disappointed Check out this ...

My Arm Workout - Mike Chang

My Arm Workout - Mike Chang

My Arm Workout - Mike Chang

My Arm Workout - Mike Chang

No URL My Arm Workout - Mike Chang

The 5 Best Exercises For Building Mass & Power

The 5 Best Exercises For Building Mass & Power
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The 5 Best Exercises For Building Mass & Power

There are plenty of exercises to choose from in the Iron Game, but only a handful are considered essential exercises.

The 5 Best Exercises For Building Mass & Power

And of that handful, five are what's known as tools of the trade exercises, the indispensable few you must have in your workout program.

The 5 Best Exercises For Building Mass & Power
The 5 Best Exercises For Building Mass & Power
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Here are the five best exercises on the planet for building muscle and power. Add these to your workout and watch your gains soar.

The 5 Best Exercises For Building Mass & Power
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The 5 Best Exercises For Building Mass & Power

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The 5 Best Exercises For Building Mass & Power

The 5 Best Exercises For Building Mass & Power

1. The Squat
The big boy of all weight bearing exercises. The squat has been called the king of all exercises and rightly so. The squats have am indirect effect on your body, meaning squats work just about every muscle in the body, especially the thighs and quads. Even the calves get worked with heavy squats.

2. The Deadlift
Another exercise with massive indirect effects. The deadlift works the whole body and some say all you need is the deadlift and a pressing exercise and you're in business. The hamstrings and back are the hardest hit. The deadlift is also the best ab exercise around. Do a couple sets of good, hard deadlifts once and see how sore you abs are after.

3. Overhead Press
Great exercise for your shoulders and upper back. Do them standing up instead of setting down. Why? Because it's harder that's why. The old timers did heavy presses and they always did them standing. Many of the old-school lifters liked to press heavy dumbbells to work one arm at a time. Barbells or dumbbells, either way, do presses.

4. Bench Press
Works the chest and the triceps hard. No need to do wimpy tricep pushdowns or french presses with this bad boy. Heavy benches are the only exercise you need to work your chest and triceps.

5. Chins
The chin up is the best bicep exercise around, bar none. Try this experiment: Flex your bicep but keep the palm of your hand facing away from you. You should be looking at the back of your hand. Now grab your bicep with your other hand and feel how soft it is. Now rotate your wrist so that the palm of your hand on the flexed bicep is now facing you. Did you feel the contraction? That's what happens during heavy chins. If you're getting off too many reps, add weight to your body. If you can't do chins, switch to pulldowns instead, but keep your palms facing you.

There you have it. The five best exercises for building mass and power. If you make these fabulous five the foundation of your program, lift heavy and with max intensity, you'll be out-growing your clothes before you know it.

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The 5 Best Exercises For Building Mass & Power

How to pack on muscles fast: go2.sixpackshortcuts.com Hey Guys, Mike here with the sixpackshortcuts and thanks for joining us today. I was actually on my way to the gym, but I decided to stay back and make a video for you guys to show you my most effective arm workout, I hope you enjoy. We'll start off by warming up with light weights. You could use dumbbells or a curl bar. We will do 2 sets of 10 reps as warm up. Then we are going to go straight into working sets. Working set are done at a weight where you can really only do 8-10 reps and are struggling to get up your last rep. Do 4 sets with 30 seconds rest in between sets. Next we are going to to some one arm bicep curls with dumbbells. I do them seated because it enables you to isolate you biceps a little more, and prevent you from rocking your back too much which will cause injury. Again you want to be doing 4 sets of 8 -10 reps. The next exercise is this routine is a bent over preacher curl. Position your feet about 6 inches apart, toes above your knees, and bent at the waist with your butt in the air. You want to keep your elbows on the outside of your knees, and as you curl up you want to bring your butt down and at the top of the curl really stick your elbows forward to hit your bicep peak. Try and get 5 sets of 10 reps of this exercise. There you go guys! This routine will add serious size and definition to your arms. I challenge you to give it a shot, I promise your arms won't be disappointed Check out this ...

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