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Complete Arm Workout | Bigger Biceps and Triceps |Advanced Training #7
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- Опубликовано: 2 авг 2024
- If you want to build bigger and stronger arms then this is your video. Here I take you through a complete arm training routine, where I show you everything you need to know; from exercise selection, sets, reps, tips and tricks. Make sure to watch the full video so you don't miss out on any of the important details. Here's the full workouts breakdown for biceps and triceps:
Dumbbell Preacher Curls superset with Rope Pushdowns
Set 1 (Recruitment Set) 20 Reps
Set 2 (Working Set) 10 Reps
Set 3 (Working Set) 10 Reps
Set 4 (Burn-out Set) 15 Reps
Incline Bench Dumbbell Curls superset with Overhead Cable Extensions
Set 1 (Recruitment Set) 20 Reps
Set 2 (Working Set) 10 Reps
Set 3 (Working Set) 10 Reps
Set 4 (Burn-out Set) 15 Reps
Standing Bar Curls superset with Cable Kickbacks
Set 1 (Recruitment Set) 20 Reps
Set 2 (Working Set) 10 Reps
Set 3 (Working Set) 10 Reps
Set 4 (Burn-out Set) 15 Reps
Reverse Curls superset with Bench Dips
2 sets of 20 Reps
This workout will target:
The long head of the biceps, for a bigger peak
The short head of the biceps for more width
The brachialis and brachioradialus for more arm size and strength
The Lateral Head of the triceps for more width from the front
The Long Head of the Triceps for more width from the side
How do you not have a bigger following on RUclips?! This is the most underrated workout channel. Keep the videos going my dude!
It really is
Tom Furgason, totally agree
Tom Furgason I'm with you
Tom Furgason it's because people like me are late to the party lol
Tom, I absolutely agree with you! Subscribed today.
between Athlean X and this dude you get all the bro science and training logic you need. completely. keep up the great informative work bro!!
Exactly
agree!
Definitely agree with this main channels I watch for no bullshit straight to the point full explanations and advice for everything you need
Right, I subscribe to both. Awesome info from both guys....
+Knut Farestveit I like then too... Used to watch athleanx, bug he became too hippie for me. Always trying to find new ways of exercises when the tradition ones are effective.
this is a great non ego driven series and I've seen alot...keep it up...
Finally somebody that actually cares about other people's training and not trying to show off. Stay humble and keep up the good work!
Appreciate it my friend! 👊
Probably the most straight forward and honest routines on RUclips atm!! No bull, just the truth and we all appreciate it!!
Thanx James
James, you said it, "Everybody tells you what to do, but they don't tell you why." That's the key difference between you and everybody else. Especially using Bones to highlight origin and insertion points. Love this series.
I've been using this video for about a year now and noticed amazing gains (as a 40 year old). I've tried many routines/videos to build up my biceps & triceps and this is by far the best and most enjoyable. Do it twice a week and get into that routine and you will see the results. The same goes for Jame's chest workout.
Finally, someone who communicates very well and actually goes through the workout in detail. I would typically be very pumped when done and selectivity sore 1-2 days after. After this program every part of the targeted muscles feel ripped. Can't wait to carry on through the rest of these techniques. You're a great communicator and the tutorials with "Bones" are very informative. Awesome work James, keep 'em coming.
Yeah this guy is more informational than any guys I've seen bigger than him on RUclips
Stellar man!! I don't think there is an ounce of blood that isn't in my arms right now, so pumped up but so much fatigue all at the same time!!
Your videos are the bomb dude, love how real you are with them, it's as if I am actually working out with you!!! Which I hopefully will actually get the chance to one day!!
Yo! What's up dude. Glad you liked it.
This guys videos are some of the best and most practical I've seen. He does the ENTIRE workout and makes perfect sense. Highly recommended.
This gym definitely wins the award for the most out of place dumbbells. That being the information is really good. Thank you
1:14- "GET IN THE HOLE.... thats what she said"hahaha
I just started using your training tips a few days ago and I can honestly say my muscles have never been pushed like this. Best videos available!! Mind muscle connection is awesome.
@jamesgrage - thank you for breaking down the muscles' origin and insertion and then applying the reasoning behind the lifts. It will stay with me the rest of my life not even kidding. Keep the advanced training techniques coming please!
I like to go back and rewatch these videos. The more experience I have in the gym the more I get out of these videos. Some of the best content on RUclips.
Great to find some videos that are actually backed by credible information. Subscribed and look forward to the next vids!
i discovered your channel about 2 weeks ago, been experimenting with your technique.I just did your complete arm workout as prescribed with minor exceptions. My arms are on fire and blown up. I've been lifting since a teenager in my grandparents barn with iron bars related to farm equipment, lift at home now. I have never had quite the same experience with an arm workout, I'm 57. Thank you, keep the videos coming, you're an inspiration.
watched a lot of ur videos, dude is down to earth af and always giving the best tips, truly inspirational
Awesome video series James. Thanks for taking the time to train us. Appreciate that you show/emphasize correct form.
I was introduced to your channel by a friend at work and I'm excited to see myself in a few months, my buddy has already seen a difference in 1 month, thank you so much for this info, this is exactly the information I love. Thank you again for your time and expertise. Please keep it up I'm definitely following your channel.
your vids are solid man. I'm glad you decided to get back into making them. The science behind it and your wrapup vids putting it all into play, you've got the winning combo. Thanks for it and keep them coming!
James just wanted to say thanks. Just discovered your channel in 2018. Been doing some of your workouts and they don’t play!! Def showing everyone I know about you. Thanks again!! 🙏
this guy is the best teacher for bodybuilding on youtube
Thanks for all of your input Mr. Grage, I'm finally seeing results keep it coming!!!
Real deal right here. This is the best workout I've ever had!! If your nutrition is on point ,then there's nothing that can stop you from getting your goals!!! Thanks James for the right tips.
hi James... i tried this workout for the 1st time yesterday and i have to say Whoah!! superb... i could hardly move my arms afterwards... looking forward to future workouts as i am now swapping them about from my usual routine and using yours.... thanks for all the time and effort you have put in 👊
James this is the best on utube Man I do it twice a week and in 2months I've made my arms from 19inches to 20
Thanks
Thank you for the video Mr.James.i go follow your workout routine.
just did this workout yesterday and for real it works, no yoke I'm glad I found this channel. thanks for what you do man, much respect...
Glad to see your following is picking up. I keep coming back to this video for a reason. Your videos are great!
Couldn’t agree any more with what JASON said, haven’t felt the gains this much since trying out James routine, keep educating the masses dude!!!!
I haven't done this workout since around when this was posted. I'm excited to come back to it today. James, I met you years ago at the gym on Fort Lauderdale Beach and was fortunate enough to become at ambassador after meeting you. It was the peak to my life as a bodybuilder before going through some detrimental injuries but I'm blessed to be back n crushing it. Thanks again for the amazing breakdown and workouts
you are honestly my favorite fitness channel. your techniques are perfect for me and my body reacts well to it.
Found your chanel yesterday,saw all your videos did arms today and mannnn... I've never felt so satisfied after a workout done.. awesome routine,awsome technique your the man.Keep up the good work!
Great stuff as always. Ive rewatched this vid and your other bicep ones multiple times and i definitely understand the bodys biomechanics much better now. Thanks for all of this and can't wait to get thru the other vids!
This guy is the BEST! Thank you, James, for being sincere.
Found this channel the other day. Love all the content so far. Keep up the great work and know that you are helping others. Thanks dude.
just wanted to say thanks, your delivery style is easy to follow, right to the point. works great for me.
just completed this workout. pump after the first superset. kept on going. finished it and can't wait to do it again. great routine. thanks!
Keep it up James. Your videos are awesome and informative. Thanks
Thanks a lot, you have shown techniques and forms of great effectiveness, value and innovation.
this guy is the best, very informative on how to build and also shows proper technique
I have been looking for this one. Thanks a lot James. Keep up the good work(out). Following you all the way, both mentally and physically...
This guy is amazing. He's extremely knowledgeable on body building and physique training. I'm following him now, along with Athlean
This is an amazing series. Love the technical explanations and then the full workouts. Just tried this arm workout tonight and could not believe the pump in my arms even though the weight was so low but for the first time I felt like I was really focusing on good form. Keep up the great work and I look forward seeing the rest of a full split.
James thank you very much for these videos
I'm following these wo n WOW
you def stand out amongst these body builder RUclips vids
Very appreciated
Straight to the point, no bullshit - James Grage, God Bless!
I have been following the instructions in all James's videos for the last 2-3 months and the results are really noticeable. OK, at my age I will never get the size development of James or younger guys (don't know if I really want it to be honest), but I am getting beautiful shape/definition..and my strength (with good/slow form) has improved as well. Thanks JG.
This is awesome not only do you make what could be complicated easy to follow you've actually broke down the sets following title and how to work it! thank you!
thank you james, nice informative video on arm workout. Not forget the other videos in the series too. keep uploading more of workout training videos, hope to see more.
This channel is slept on. I was looking for a shoulder workout and found your one vid now this one and it's all pretty good. Definitely incorporating everything I've learned so far.
Hey man, nice to see that you're really pushing it at the end of the sets. Normally when you watch people in these videos, they make it look easy, and for us beginners, that's kinda demotivational, but seeing you suffer on the last couple of sets has inspired me to push the weight a bit more and not be afraid of struggling on the last few. Keep it up. :)
Came across this video yesterday and decided to do this workout today. Boy are my arms destroyed. Haven't felt this much pump in ages. Thank you!
Just found you on youtube, and been watching through your list of videos. Very cool to see the science behind it, then the actual workout in the gym... makes so much sense! Looking forward to working this out in my own routines. Thank-you!
I literally just spend 3 hrs watching your videos, definitely got a new subscriber and will be using your work outs, thank you very much for your info.
WOW! This is an incredible workout, my arms have never been so pumped. Extremely effective and challenging workout. Incredible job James! Thank you for all your explanations on why to do it certain ways. explanations on tension, with bones. awesome job.
best series ever ,I've looked these videos the most on my phone ,if I need motivation I just look to you and your teachings ,inspires me to go for it knowing the reasons and techniques behind it, I'm also a proponent of training by feel 😎😀
Just did this routine. Best arm day I've had. Thank you!
just found this channel - best videos man, thanks for teaching and instructing and not just throwing exercises around
found myself another awesome channel to watch! keep the good info and vids coming James
Dudee, thanks for explaining about biceps exercises. Been looking for clear explanations and you're the best trainer so far! Thanks again!
I done this arm workout today, and tonight I can hardly scratch my nose, lol I love all your workouts. Ever video is awesome man, keep it going Brudder, I'd be lost without your wisdom James. I started two months ago at 149 lbs and now I'm 180 lbs, to spite having a broken neck. No excuses! Right!! I've never felt better, all thanks to you brother!!
I have trained all my life and this is one serioud MFg arm shredder. I managed it all and my arms are exploding. Those bench dips at the end, I was hallucinating! Good work man.
James I love this work out! I use it often, I always get a great pump and burn from this one! Keep the videos coming I love them!
I'm SMILING my big as GRIN because for first time in a long time I am dying to get to club to train! Thank you Bud.💪
James, I'm gonna follow your routines! Thank you for all the info!
I love this arm workout! I know these are a couple of years old but I'm doing these workouts and love them! I will give you a shout out on my vlogs here soon. Thanks for the great content!
learnt so much from watching all your biceps and triceps videos. I got more of an understanding of how to work my arms. Thanks for awesome videos. Keep them coming.
Keep the videos coming man! Really informing.
Just left gym after doing this workout and WOW I def recommend
must not be good enough if you were able to type it right after. SMH
jk
So your comment is a year old. Have you followed his workouts? Did you get your results you wanted?
Great clip. Excellent explanation and love the information below. So helpful to go back and to see what you're doing while listening.
Did this workout, have not felt that much pump in a long time, it feels good to get back to it. Your videos have been very helpful.
Fantastic series, I’ve been doing the routines whilst dieting for 8 weeks for a vacation and am 240 at 7% body fat and still feel great no ego no bullshit no injuries workouts..thanks..
Thanks a lot James... I hv been going to the since last 3 months but no gains.. But as I started following your videos... It has changed... I am starting to see the gains... God bless you...
Hey James, I recently starting following you and had watched all your very detailed and informative videos...a BIG THANK YOU all the way from St. Petersburg, Russian Federation !!
Awesome work James! Thank you for the insight and keep going!!!
bro your way of explaining the exercises with precise description is amazing
Awsome videos James! Love the complete explaination why we do certain exercises. Keep up the good work!
thanks for sharing your workouts i been learning a lot.
Huge Respect for your dedication! Literally Sir !
Bro please continue with the serious
This all work you're putting in is Awesome !
Supercool . You literally educated me, i had so many ambiguities about muscles since I have been working out for 3 years. Boss you cleared them out
Hats off to your dedication and care
Tried this workout routine fully today, best arm workout I've ever had!! Watched all four arm videos and applied every technique!! laughed at the haters as I walked out more successful! 💪💪
Love this workout James, its humbling but it's been a great help!
James u r awesome smart and a great man.
Your content really fits for people want to turn on their mind and understand what behind the scene of muscle workout
Hope u all the best and continuing to surprise us
Really like the breakdown to each movement. Simple and to the point.
This is how I usually do arms and I get an ugly pump and the growth on my arms is awesome, great video I felt l that I learned a easier and better way to do things I already do feel educated
great vid, I was feeling board of the norm videos, but this gave me the push I needed to get back into the game. thank you so much.
you're the best fitness couch I've ever came across you deserve success because you love helping people, that's what makes you unique when you understand and connect with people, keep it up man 💪
simply great videos done by this guy! keep on going!
Great informations !!! I'll be following your advices for the next upcoming workouts!!! Tks a lot
Loved this! I need to move my cable lower for my tricep pulls. Thx for posting these vids!
actually doing the workout along with it makes it 100% better. 10/10 honest demonstration
Man, your workouts are always badass brother. I love your workout routines, i got so much motivation by watching your videos.
I love all the detailed explanations! Thx!
James. Awesome set. I tried this one last night and I have to say HOLY SHIT!!! The best arm pump I have ever felt. Thank you for the VERY informative videos you produce. Chest and back tonight, can't wait.
I really liked this video. I can't wait to try out this workout!
Good information man. I've been searching RUclips trying to get different approaches on how different people go about there methods. Will be following your channel more frequently.
Thanks for the tips! Awesome workout!! Looking forward for more super sets routines from you!!
Just like college....first the class room lecture, then to the lab to apply what we learned. Thanks for the great videos. I have learned so much. It really helps knowing why you do something instead of just doing it. Thanks Professor Grage!