FULL BICEPS & TRICEPS WORKOUT YOU SHOULD BE DOING FOR BIGGER ARMS
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- Опубликовано: 24 янв 2025
- CROSSLIFTR Training Program obivincent.com/
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Great Arm Routine for men and women, every fitness level from beginners or Advanced looking to add some size to your arms.
The Full Workout Routine:
1A: CABLE BICEP CURL - 2 SETS X DROPSET (10X8X8X8)
1B: CABLE ROPE OVER HEAD EXTENSION - 2 SETS X DROPSET (10X8X8X8)
2A: EZ BAR CURLS - 3 SETS X DROPSET (10 X TILL FAILURE)
2B: SUPPORTED DB TRICEPS EXT - 3 SETS X DROPSET (10X10)
3A: NEGATIVE PREACHER CURLS - 3 SETS X 5-6
3B: TRICEPS PLANK PRESS - 3 SETS X 8-10
4A: INCLINE ZOTTOMAN CURLS - 3SETS X 8-10
4B: INCLINE DB HAMMER CURLS - 3 X 8-10
5: CABLE TRICEPS KICK BACK - 3SETS X DROPSET (8X8)
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Shop the Gymshark collection gym.sh/Shop-Ob...
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"Make sure you squeeze your bicep like it owes you money"
Best explanation on how to perform the reps
He was literally saying that line right as I was reading your comment ahahaha
@@Wallington22 BROOO ME TOO😂😂😂😂
Me three wow it’s like we went right to the comments after he said it
@@Wallington22 opll
@@Wallington22 bro same here
I have found your awesome video’s 3 days ago and I have done your back, chest and today I completed this painful arm workout. My arms are shaking. I’m 42 years old and I have followed your program to a T. Thank you for your humble attitude and great explanation to all the movements and I will continue to “squeeze the bicep like it owes me money!”
"Stop rushing your workouts and make every single rep count."
WORD.
In just over a month of following your workouts my body has transformed. Incredible instructor.
post your transformation man it helps other with motivation
Tried this workout for the first time on Saturday. Still feeling it in my arms. Great workout.
Is it okay with a 12 pound?
Are you still feeling it?
@@Ryan08EA bro😭
Dam I wrote a whole program for me and my wife just watching this video. Thanks I will give a thumbs up.
Has it been working 👀
@Ryze Shotty lol
@Ryze Shotty facts bro
How’s it going?
@Ryze Shotty unless u have horrible form
First time Im deciding to do a workout from the first 2 minutes of the vid.
Been working out for more than q0 years and I learned some stuff today.
That's one I love about this field, no matter the experience, there's always room for improvement. You're constantly learn something.
Amazing work bro. Appreciate you
Ahh yes q0 years
Yhyh q0 years
Of course he’s trained for q0 years guys
thanks for putting the workout in the description
Outstanding fresh take on arms. Thank you for the tempo tips
I been working out for 3 years and this is one of the most informational videos I've ever seen man
Very challenging workout, had to modify for time when working out with a partner. Obi, your the best! Many thanks!
Every Obi Vincent workout I've followed along with has made me more sore than anything else in 7 years of near-daily lifting. Thank you for the content man!
This is one of the best arm workouts on the web. Thanks bro 💪🏿👁💪🏿
You're such a beast man, thanks for all the hard work you put into these videos!
Took me an hour and 20 minutes to complete this. My arms were swole. Amazing routine thank you for this game 🔥🔥
if you see this, did you continue this routine? if you did for how long and how do your arms look? i want to try this out soon so it’d be great if i had details
@@abd4845 did you try it?
I’d appreciate it if you can share your experience
I have a tendon that clicks on my left elbow during some tricep exercises. Great tip about support dumbbell extensions. Very encouraging to see you can get triceps like yours even with a tricky elbow
I really enjoyed watching your video especially the arms drop set
This workout is amazing. I tried half of it ,my first time doing it and i felt the pump 2mins in!!
Love how the form your doing is perfect but you get everyone in the background completely shambolic
🤣 guy doing the pull ups was cracking me up
Good shit homie! Your smart and those guns you got are the proof!
I did this arm workout yesterday and my arms are wrecked.
Those zottoman curls destroyed my forearms, then add the hammer curls on top that in the super set. Wow, pain.
I couldn’t do the tricep plank press. I’ll get there someday I hope.
Thanks for the workout.💪
Dude knows what he's doing and he's great at explaining.
I watch a lot of RUclips workout channels. But this guys channel is well detailed, very easy to follow. 💪🏾
hlw fellow one piece and bodybuilding fan
@@rahulmitra50 yo sup
@@hanadxluffy3045 dude the manga's going like crazy, oda on high bro
@@rahulmitra50 for sure. Im thinking he’s timing chapter 1000 to be even crazier
@@hanadxluffy3045 yeah he said chapter 1000 will be the last chapter of the year, anyway it was awesome to find an anime fan here, good day to you bro
You’re the best man! Thank you for the incredibly detailed content!
Your description of “elbows in” for arms and for Chest, to keep your elbows from going past parallel with your shoulders during presses has seriously transformed the way I lift & I am seeing amazing results already!
Same with leg exercises as well, totally strengthening my entire body with your advise.
Thank you 🙏🏻
First video I seen and I’m subscribing thank you so much can’t wait to get these GAINS BABY
“I don’t even know how to flex”
*flexes in 3 different motions
2:44 start 1A
4:29 1B
5:52 2A
7:00 2B
8:33 3A
9:28 3B
You’re a sick sick man for this arm routine! Took me 1 hour 15 min to complete. I AM DEADDDDDDDD.
Needless to say. Im incorporating this into my training program 😂💪🏿💪🏿
this is the best workout i’ve had in a while!
How you doin now
Squeeze ur bicep like it owes you money .... Love that mind set
MR: Obi Vincent, your Biceps and Triceps Workout is excellent. In addition, I am subscribing to your channel as well.💙
Keep it going man. This is by far one of the most strenuous workouts I’ve done yet. The pump was amazing.
Elite physique on display right here. 👑
Thank you bruz ,I watched this before session .I'm going to get some
You have such a great honest and open personality Obi.
Best fitness youtuber in my opinion no 🧢
Mind muscle connection, no ego lifting! I like this one! 💪🏾
I like this dude's channel. No-nonsense, applicable training techniques, presented in a clear and concise fashion without any posturing. Good on you Obi Vincent.
Thanks for a straight forward video I find a lot of gym videos on RUclips like to overcomplicate things to make themselves seem more professional but by doing so make it hard to follow great video gained a sub keep up the great work ❤️
I like the emphasis on "squeeze". The workout became much more intense when focused on that 💪
Smashing it
Great video brother
About to do this on Friday that's my arm day had something similar to this,But biggest difference was with the slow tempo tips helps alot thanks bro stay blessed
I love this dude, humble, clear, and best of all no swearing 👍👍👍👍👍👍👍
he teaches the best time under tension vids
And extensive warm-ups 👍🏾
Fitness is not about being better than someone else, it’s about being better than you used to be.
100% il be on that tonight !!
thanks for not over complicating the video 👍
Quality work out did this yesterday a great way to shock the muscles thumbs up from me
I’ve been going consistently and used this routine for arms. Just thought I would come back and subscribe and say thanks. I’m now seeing progress because I’m slowing down. Not rushing the workout. I’m going to have to look through your channel. I’m looking for a good protein powder.
Obi, i just found you and wanted to say i love
your videos. Great info here for people who are seeking it.
Probably best arm workout I ever done
First time here. Great video overall! You have definitely earned my like.
If I make some constructive criticism, I would like to recommend that you mention that the workout is written in the description at the beginning of the video (if you did not) because I typed everything down and noticed it was there after all.
This might save someone else some time, and make them happy to watch your videos because they quickly realize that you're one of those people who do write their workouts down.
Anyways, thank you so much for the information Obi, I really appreciate you.
He did say it was in description at beginning...
Vou começar a fazer esse treino na academia amanhã 😊
Running through this Friday or Saturday morning. Let's gooo!
Thx obi, will try maybe a reduced volume work of this next arm day, and also try to add CrossFit days to my training, thx for the inspiration.
Good shit king… I did these today best feeling ever
Did this workout last night. Bi's and tri's are in pain tonight. The assisted preacher curls on the bench was excellent.
Thanks mate
Will be trying the drop set thing for sure
This man really likes his sets of drop set into a superset into drop set.
This is the 1st time I’ve heard about tempo, I’ll definitely start doing that!
I love you man !! Ill be showing those quickly thanks to you !
Excellent workout
Hi,I love your workouts and I use them a lot when training my clients.
Me: Obi, I'm going to the store do you want anything?
Obi: E V E R Y S I N G L E R E P ! 😂 😂 😂 @3:11
🔥man you kill it
Obi got the real muscle fibre tekkerz 💪
Thank you fir the tips!
Obi your a beast, um just learning to slow down and keep tension, results are awesome thank you ✌️🇬🇧👍
Such a beast, love learning different techniques everyday. Keep it up brother much love
You just got yourself a new subscriber
I really like this guys philosophy on training
A big thank you, Obi!
Good, concise information. Gotta love videos like this
Obi - thank you for the fantastic videos. I love the focus on tempo and the other details. My arms are a lot bigger in a few months, and I tell people to watch your videos. Small request: Could you include what music you're playing in the "show more" section? (Sorry if it's there and I missed it).
Your mind muscle connection good bro keep up the hard work.
Love it. About to head out for an off-day arm workout and found this. Gonna have to give it a go!
Great training bro ,I’ll try it tomorrow, I do supersets ,but try drop sets
I'll try this workouts today thanks for the tips
Great video i like how you incorporate between bodybuilding and Powerlifting nd crossfit all together thank you 👍💪👌
OK I like your videos I like your workouts I am just a starter what kind of protein do I need what do you eat before your work out then what do you eat after your work out
Sick workout. Back in the gym after 4 years and this by far the best pump I had doing this workouts.
Enjoyed it. Will add to my next arms day. Cheers mate
Thanks for the tip reminder. I seem to get in a rut sometimes and forget the basics like mind to muscle, full contraction squeezing. Its the icing on the cake so to speak. lol Cheer's!!
Yo big ups bro. Love this whole routine. It works for me.
Brilliant training regime.
pretty good work out after 6 months i felt a littel hard to crit arms this rly works ill foolow your steps for a few months and see how it gose good job mate keep it up
The slow motion is key, but harder. Also I learned not extending focuses on the actual muscle and not other dominant ones.
Awesome advice 💥💥💥 really needed this for my arms routine
Give the camera man credit for the footage and its always a pleasure to watch the workout videos
Lot of time for this video. Rare I watch an entire video and don't skip. 👌
Today is my biceps. Triceps day so I will try this
my brother you are the best ❤
Loved it just did it 💪🏽💪🏽
Your mindset is very strong I appreciate that shit , Go hard my man ,
A . O . E
Hey bro, just wanna thank ya for this amazing video, you're a beast!!
Subscribed immediately, and tried 75% of this workout earlier, 2 hours later,
my arms are shaking and im pretty damn sure that I am going to feel it the next couple of days. Much respect and love from here ❤ Keep up the hard work 💪
Did this workout yesterday, not going to lie arms are sore. Loving the channel and workouts mate!
I’m DEFINITELY gonna try those tricep extensions bcuz doing them the regular way I experience tremendous pain in my elbows
Helpful workout , cheers mate👌🏾
Love your content. It’s been really helping, keep it up!
Most videos they'll show case 3 workouts for 10 minutes each. Thanks for cutting to the chase quickly with multiple unique exercises.
Very informative. New techniques here for me. Thank you very much