300 PUSH UPS A DAY FOR 30 DAYS CHALLENGE (My body results)



The Primal Arms Workout To Pump Up Your Muscle Gain

01

Dumbbell floor press

Sets:4 Reps:10-12 Rest:60s

Lie face up on the floor holding two dumbbells at chest height. Press up as if you were on a normal bench until your arms are fully extended. Then slowly lower back to the starting postion. 

02

Bench dips

Sets:4 Reps:10-12 Rest:60s

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Using your triceps lift yourself back to the starting position.

03

Pull-ups

Sets:4 Reps:To failure Rest:60s

Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.

04

EZ bar drag curl

Sets:4 Reps:10-12 Rest:60s

Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip. Curl the bar and as your hands rise, drive your elbows back so the bar stays as close to your torso as possible. Squeeze your biceps at the top, then lower under control.






Video: PUMP IS THE CURE - ARM DAY

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Date: 07.12.2018, 08:11 / Views: 74382