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It takes a lot of sweat, time and hard discipline in the gym if you want to achieve an athletic body. But it would be a bit easier when someone experienced would support you. This support you will get here soon in form of Steve Cook IFBB Pro Mens Physique Competitor, Optimum Nutrition athlete and Fitness Model and with ShapeYOU athlete and fitness model Felix Valentino. Both athletes will take you under their wings and tell about the basic issues in training, the lifestyle of a fitness model and show you how your next 12 weeks of workout should look like.

Learn from the pros how to improve you workout to get the maximum out of you.

Under the Wings Workout Series Day 4: Arms Workout



Download the free Workout Plan

Today we do the arm workout. Felix and I are going to do a superset routine with the combination of biceps and triceps. Supersetting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises are for two different muscle groups, which are functional antagonists. The biceps and triceps are ideal muscles to superset, as they directly oppose each other. The biceps flex the elbow joint, while the triceps extend it. While one works the other rests, and vice versa, which allows you to cut work time in half while not sacrificing load or intensity.

The superset arm routine gives you nice pump and it burns your fat storage, because of the high energy turnover.

EXERCISE 1: Superset: Barbell Curl and Skull Crusher

2 Warmup-Sets 8-10 Reps (each Exercise)
3 Working-Sets 12-14 Reps (each Exercise)

EXERCISE 2: Superset: Dumbbell Extension and Dumbbell Spider Curl

1 Warmup-Set 10-12 Reps (each Exercise)
3 Working-Sets 10-12 Reps (each Exercise)

EXERCISE 3: Hammer Curls and Rope Triceps Extension

1 Warmup-Set 10-12 Reps (each Exercise)
3 Working-Sets 10-12 Reps (each Exercise)

Rest between Sets: 90-120 Sec

Day 1
CHEST
GO
Day 2
BACK
GO
Day 3
CARDIO
GO
Day 4
ARMS
GO
Day 5
SHOULDERS
GO
Day 6
LEGS
GO
Day 7
CARDIO
GO
 
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