Full Biceps & Triceps Workout For Bigger Arms
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- Опубликовано: 7 янв 2017
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The Routine:
A1 - Flat DB Skull Crushers (4 Sets)
Reps - 10, Tempo - 2020, Rest - 90 sec
B1 - Cable Pressdown (4 Sets)
Reps - 10, Tempo - 2011, Rest - 90 sec (Final Set Dropset)
C1 - Overhead Rope Extension (3 Sets)
Reps - 10--12, Tempo - 2011, Rest - 70 sec
D1 - Feel Elevated Bench Dips (3 Sets)
Reps - 15, Tempo - 1010, Rest - 60 sec (Final Set To Failure)
E1 - Standing BB Curls (4 Sets)
Reps - 8, Tempo - 2010, Rest - 100 sec
F1 - Alternating DB Hammer Curls (4 Sets)
Reps - 20, Tempo - 1010, Rest - 90 sec
G1 - Standing EZ Cable Curls (4 Sets)
Reps - 10, Tempo - 2010, Rest - 90 sec (Final Set Dropset)
Example of 2010 tempo:
2 second negative (eccentric phase)
0 second rest in lengthened position
1 second concentric
0 second holding contraction in shortened position
(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)
used to see this guy in the gym alot never knew he was youtube famous lol
cap.
@@adler6639 🤣 this was 4 year’s ago 😭😂😂
@@adler6639 leave the house .
@@JoseLopez-vp8vu wym i run track and play football and basketball bud
@@JoseLopez-vp8vu but honestly don’t work out that much bc we have a farm to so
3:29 this is how I ride my invisible pony as well. He very fast pony.
InternetLearningUserJ most underrated comment iv ever seen this should 2k likes
This funny
Triceps
1. 1:44 / 2:19
2. 3:00
3. 4:38
4. 5:16
Biceps
1. 7:04
2. 9:08
3. 10:12
Yasir Zahid thank you.
i wish i saw this before watching the whole video lol
Yasir Zahid thx
Arigato
You're the man
I rate this guy a lot. You can tell he's about his life and his own business. He's a very good role model but is also modest and humble. I wish the fitness industry would follow this guys lead on things, it would be a lot more pleasant.
Tommy Wainwright 100% agree. I’d say the best on RUclips.
He liked your comment and all the compliments you have him. So he's not so modest after all
Prashan D it’s called showing gratitude
@@MB-uj7hp oh look you took what I intended as humour seriously
Loves his self
Mike, i think you were born to teach! Your explanations are so clear and straight to the point, one of the best fitness channels on youtube! Your advice has taught me so much; and the difference a sleight change in form can make during my workouts is crazy!
exactly true....u r very good at explaining things which are good and which are not....
watch damian patrick
Vectal Creative Retouching
Vectal Creative Retouching I think same thing 👍
Try AthleanX
Steps for bigger biceps
1) wear tight shirts
suffocate the veinz
2)wear steroids!!!3)good genetics4)many-many training.....who work?money from the sky?
Fucking clown fuck up
I think he borrowed his baby brother's Nike shirt..
However, if I had his body I'd wear the same shirt. If you got it show it...
Hahaha
Bro, this is the best training I've ever had. Thank you.
I’m 15 years old been hitting gym for about a year now the confidence I’ve gained from the changes I’ve made to my body are amazing I really enjoy your videos as you go into great detail and there’s no bs just straight information thanks mike x
Show me the transformation
Just stumbled across your vids a week ago. And although I've seen lots of experts on RUclips, I like your down to earth approche, and no fancy "fast this or that" claims. You even admit your guilty of some gym mistakes. Thumbs up and respect. In all your videos I still learnt a lot of things. Thanks a lot!
Pirana 8
+Pirana 86 Nice video content! Apologies for the intrusion, I would love your opinion. Have you considered - Giulian Bicepify Boarhound (probably on Google)? It is a smashing exclusive guide for building huge arm muscle fast minus the normal expense. Ive heard some interesting things about it and my old buddy Taylor finally got cool success with it.
Nice Video! Excuse me for the intrusion, I am interested in your initial thoughts. Have you heard about - Giulian Bicepify Boarhound (do a google search)? It is a smashing exclusive guide for building huge arm muscle fast minus the headache. Ive heard some pretty good things about it and my friend at very last got cool results with it.
Excellent video content! Forgive me for butting in, I would love your thoughts. Have you heard the talk about - Giulian Bicepify Boarhound (just google it)? It is a good exclusive guide for building huge arm muscle fast minus the hard work. Ive heard some extraordinary things about it and my old buddy Taylor after many years got cool results with it.
my god all those spam accounts replying to you xD
His body is crazy one of the best I have seen tbh
2:18
2:56
4:23
7:05
9:32
10:12
This guy is the real deal, no drama, no bullshit, thanks for the content.
Appreciate the many uploads and details from someone with not only the knowledge, but the work ethic to back it up...
Yep - he's body goals.
Agree all the way!
Paul2377 hi
Yes, his details to specific angles are EXTREMELY helpful! .....He really takes the time to deliver it properly. ....and with testimony for what works for him.
Thank you for making such helpful videos, Mike! I've learned a lot from you throughout your videos. Wishing you all the best!
Literally the most straightforward workout guy on youtube. No bullshit talking, just simple and clear.
I haven't seen very many videos on here that thoroughly explain a workout like yours have. Hit bis and tris today, and I definitely felt like I accomplished something at the end. Great videos man, keep em coming!
Thanks Mike - enjoy your relaxed attitude - with authentic instruction .... trust you have a great 2020 - Cape Town - South Africa !
Absolutely phenomenal! The most down to earth, on point instruction & advice i've seen on youtube. Love your videos. No doubt you know what you are talking about. I have problems with my left wrist and you are definitely on point when you mention the exercises that may irritate the wrist, and alternative options such as going with a neutral grip to avoid the wrist pain. You do an amazing job teaching with a great down-to-earth style. Keep up the GREAT videos! Outstanding!
It's such a valuable video showing the way how to do right in each every exercises.. Thanks a bunch...
#1. Skull crush
#2.standing cable press down
#3.overhead cable extension
#4.bodyweight bench dip
#5.flat barbell curls
Who many seats should I do?
Your Explanation in video is gold
P.S. Love your back videos
Wow nice tips man. Not every channel talks about these particular stuff, keep it up!
Javier Flores action fims
John www.theweathernetwork.com/ca/videos/gallery/your-dose-of-cuteness-for-the-day-moose-and-two-calves-cooling-off-in-the-sun/sharevideo/5489334641001
🎥 Video Gallery - The Weather Network
This guy knows his stuff and he's easy to understand as he explains everything. Great stuff!!
Helpful video for a novice like myself. I started lifting years ago in college but I really fell off the wagon and I am looking to get back to the basics. This video helped me a lot. I will be looking for more videos on your channel on how to train my arms, chest, legs, etc
The form is awesome.
Damn man this channel deserves more subs
Alex Rubio
Really Helpful! Whenever Im in doubt your channel has all the answers and tips. Cheers Mike
Thank you for such a detailed workout here, it is great to see you just giving something to your massive community. Keep up the good work, look forward to see more from you :D
Good advice again. I like the fact he tells you to drop the macho stuff, drop the weight level and concentrate on the exercise.
You're absolutely amazing I truly loved this video, my fav workout are biceps & triceps, I really want to get a bigger arms,
Many thanks for your video much appreciate that
One of the best bodybuilders on youtube!Focusing on the important things and giving the right advices!
Here cause even though the video is old the quality is there!
thanks for uploading again. .
looking solid..
And now he lives in Dubai and is living the dream🙏🏼 Always thank God bro it’s impossible without Him❤️🙏🏼
Thanks Mike for your great work and the time you spend online to explain the training process
Great explanations. Just starting back at the gym so I will definitely be watching more vids.
your muscle bellies are sick man,insane arms!
This guy is so underrated
Not anymoreeee
Great video. No messing about - just good info delivered in a natural manner. Thanks
Thanks for the help Mike. You're my go to exercise help, cheers!
3:29 i will call that "THE T REX POSITION"
ho man this was the best comment ever, you made me laugh
Nice tips and arms bro.
Just Done this yesterday, I mixed the bicep and tricep workouts together though instead of just doing all one muscle then the other. I also included some bicep incline and decline dumbbell curls and close grip bench press. Honestly my best arms day for a while and I’m feeling it so much today!! GREAT WORKOUT
So far the best fitness youtuber out there, straight to the point with very good information, keep up the killer work mate :)
outstanding info! thx for arms bro...
Thanks mate, this workout had my arms feeling like braised beef
Thank you so much, this is the best workout video for arms I've seen!
Did this full workout and my arm's were on fire! Definitely beneficial 💪🏼
Born to teach. Nice advice
Bro, 164k subs! Soon you'll be on 500k subscribers, epic channel! Really enjoy your videos, best on RUclips! Shout out from Cape Town, South Africa. Keep them coming!
Russel Aitkenhead you weren’t wrong!
Dude you predicted the future pretty dam well right here...this man is almost at the big 1 MILL!!!
I'm also from South Africa but Port Elizabeth, nice to see a fellow South African on these videos :) do you make any content on Instagram or another platform?
@@RockHardFitness He got 1 mil now.
@@volkan9196 nice to see you meatheads can count 😂
Love your videos...You are well spoken and your instructions are informative and easy to follow.
Awesome man thanks. Your an example. Will use all of this in the gym today.
Your training partner? That dude has me rolling! He cracks me up.
Ross Dickerson
love the background music "the watcher - dr.dre"
after watching lots of workout channel finally I found my trainer your explanation is just awesome. thank you sir.
Thanks, Mike. Very informative and competently produced. I'm anxious to to try some of these exercises at the gym next week.
I've been using BCAA and CA4 with creatine for my pre/intra/post workout with a 2:1..so far, ive received good results with these suppliments(speaking of suppliments).
A lot of people told me that creatine might give you irregular heart beats ?
@@menardavud9736 been at it for a month never had any issues. Of course, don't take advice from the internet, consult with your doctor if you feel weird or anything, if you have hearth problems etc.
@@menardavud9736 Gives me fart gas.
7:15 get out the squat rack fam haha
Respect the transparency! Definitely using this technique!
Now I know what my next step in "comb-over-ness" will be, cheers!
Damn bro nice chest
Even if this guy is on juice surely you small minded people aren't ignorant enough to realise that he still has to work really hard to look how he does? Secondly, he's taking the time to show you how to gain muscle mass free of charge. Natty or not, respect.
He gets paid, a lot (5m views)
FXBRXC I don’t think he’s on anything. Maybe some supplements but he doesn’t look freaky
no...he just want people to look at him...like little girl in front of the mirror
This guy is huge. I witted love to Nadine nice muscle ascend builds my leg midlands
He's not big enough to be on juice.
Thank you Mike I'm in my 2nd month of training and looking forward to another 30 plus........
I'm learning and learning more and more keep it coming........
Gonna be trying this one today, thanks! 💪💪💪
haha omg you guys are hilarious, and great eye candy :)
Easier to take tips from someone shredded like this dude, obviously he knows what he’s doing 👍🏽
Tip one take roids 💉
@@GuinessOriginal what does roids do to your body ?
@@reiner5593 all kinds of shit. Loads of side effects, both physical and mental. But if you wanna look jacked up like this guy you're gonna need em
@@reiner5593 small pipi
@@GuinessOriginal his body is achievable natural also
Great videos mate... I’m watching this while I’m at the gym... keep it up Mike!
I appreciate you! Thanks for all of this!
If I had a dime for every 'best bicep and triceps ' in bodybuilding history !
2:27 That's James from love island 2016
Nice workout, tried it today and my arms are pumped!
I´m following all your advises and I feel the changes. First, I feel I'm working better each muscle and second, I have improved my technic. Please continue doing this videos for all the muscles. Greetings from Ecuador-South America.
This guy's physique is INSANEEEEEEE
I died when he said the "E Zed Bar" I get why he says it like that but its meant to be Easy Bar lol
I'm always looking to get bigger and cut. I've watched a lot of videos and yours is perfect. Keep it up.
Mike, you truly are a BOSS! Thank you so much. Keep up the great work! It’s all about the form!
Your instruction and demonstrations are excellent. You have a very clean appearance (no tattoos) and a very professional, friendly and gentlemanly manner (no vulgarity or obscenities or craziness) and a tad bit of humor thrown in. I really like the personal talks and sharing such as the finding happiness video and the videos of London ! I like your training partner too. He seems like another great guy. Your manner and personality is a breath of fresh air ! Glad I discovered your channel. I hope you will always present yourself in such a fine and respectful way. QUALITY ALL THE WAY AROUND MIKE !! I would like to see a few more of the personal talk and London excursion videos !
Your the most well spoken person I've seen on RUclips ever
John who cares if he has tattoos though.. that's very closed minded
What's the problem with tattoos?
Yeah what about tats tho
Damn it what kind of Workouts was that my arms Literally gone paralyzed XD
such a detailed and professional, yet easy explanations and tutorials... man you carry instructors dna in you ))) don't you dare to stop uploading videos in the future, definitely liked, surely subscribed... adequate and objective video !
One of my favorite workout videos! Thanks Uncle Mike! 💪
That shirt looks like a youth small
Elijah Maccalla it’s not a shirt... it’s a dri fit Nike compression
Haha you suck
I literally have the same shirt. same size.
and hes 2 times bigger than me
Lmao. I tried on my 7-year-olds shirt and that's how it fit on me. Idk how these guys dress like that, it is so uncomfortable.
Its really not necessary to wear that tight ass shirt
2:27
Was that James?
This video is a confirmation of hard work and persistence! Did you even think sitting on that couch recording this video years ago that this video would reach over 8 million views, Mike? Thank you for your great effort in sharing your hard-worked knowledge :)
thx for the cool routine, i'm going to use it today
curling in a squat rack 😵
Close your eyes and u can hear John Cena's voice😅
Deybid Iribarren
Cause roids?
Deybid Iribarren no I hear the rock
I hear Simon Cowell
+When In Doubt, Floss It Out hahaha hellyeah
This was really helpful. Thank you!
I love the instructions this great for me to use the video in my gym work out
curls in the squat rack 😦
sounds difficult lol 😂
Saw it in my gym too....i got angry and started squating with the bicep machine ^^
Awes
I curl with a bench press barbell :D
Hahaha!
man you'r arms got much bigger sinse the last time i watched you videos .......you need to take it to the next level ....
.
i am MUSLIM and PROUD you mean next cycle?
U mean more juice?
i am a Jew and proud.
Beavis Butthead I am a homosexual and got aids
bigot aleart^
Awesome vid definitely gonna be tryin these exercises next time
Great Video - High Quality information right here - Thanks Mike!
Jordan Henderson got big
tell me you didn't curl in the squat rack.... XD
i libe big man like uxx.
Video is great, good job !!
Great tips and perfect pitch in your delivery on this video. Thanks
I wonder why this guy face look so familiar to me.He looks line Vanilla Ice in the face.Like a brothers.
Fuck dude im really asking myself if this guy Really is natural his body is just so good. But his knowledge is aswell. I gusse knowledge is power.
If you have to ask the question then really you already know the answer. He juices
a body like Athlean X is probably the best lean body you can get naturally.
fourtalons no it isn't lol😂😂
JTB Pred give or take depending on the individual, but also be aware that many natural lifters rely on some fat to give their size.
Wicked arms routine brother! keep the great videos going man
Brilliant video. I am heading to the gym now to try it thanks