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If you would like add size and tone your guns, try this arm workout for men. Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. This workout should be performed as a superset routine. Superset each bicep exercise with the next tricep exercise. After you complete the first superset rest for 2 minutes and continue. Maintain your pace throughout the entire workout resting only between each superset.

1.  BARBELL CURL  and  TRICEP PUSHDOWN (V BAR)

Reps: 3 sets of 15

1A: BARBELL CURL

Stand in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Keeping arms at side, grip bar (palms forward) with hands slightly wider than shoulder width. In a controlled motion, keeping upper arm perpendicular to the floor, curl bar up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.

1B: TRICEP PUSHDOWN (V BAR)

Stand, facing cable, in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Grip bar and position upper arms perpendicular to the floor with elbows bent at 90 degrees. Keeping back straight, slightly bend forward. In a controlled motion, keeping upper arm perpendicular to the floor, push bar down, until arms are approximately straight. Contract triceps fully, without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.

2.  DUMBBELL CURL ALTERNATION  and DUMBBELL KICKBACK

Reps: 3 sets of 15

2A: DUMBBELL CURL ALTERNATION

Muscle Groups Worked in This Exercise:  Biceps

Preparation: Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Curl the weight up with one arm alternating between arms as you twist your wrists once they pass your thighs. Squeeze your biceps at the top, then slowly lower the weight. Do not swing the weights or use your body weight to force the weight upwards.

Comments: This is an isolation single joint exercise focused on the bicep muscle only.

2B: DUMBBELL KICKBACK

Bend forward in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Holding dumbbell (palm in), position upper arm parallel to the floor. keep opposite arm stationary. In a controlled motion, keeping upper arm parallel to the floor, extend dumbbell back until arm is approximately straight. Contract triceps fully, without compromising form. While maintaining the controlled motion, return dumbbell to starting position. Do not allow muscles to relax before next repetition.

3.  SEATED DUMBBELL PREACHER and CLOSE GRIP BENCH PRESS-BARBELL

Reps: 3 sets of 15

3A: SEATED DUMBBELL PREACHER

Adjust pad/seat so arms are comfortably over pad. Sit on preacher bench in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Hold dumbbells (palm up). In a controlled motion, keeping upper arms (triceps) against pad, curl dumbbells up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return dumbbells to starting position. Do not allow muscles to relax before next repetition. This exercise can also be done with alternating arms.

3B:  CLOSE GRIP BENCH PRESS-BARBELL

Lie face up on bench. Place feet flat on floor or on bench as needed to maintain lower back in a flat or neutral position (slight arch). Grip bar with hands approximately shoulder width apart. Keep arms vertical and bar just below chest with wrists straight. Squeeze together (retract) shoulder blades and maintain position throughout entire exercise. Throughout motion, upper arms stay next to the body. In a controlled motion, start lowering bar until upper arms are approximately parallel to floor. Hands must remain over elbows. While maintaining the controlled motion, push bar up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.

Have you asked yourself the question, how to gain weight? By now you are probably aware that protein provides the foundation for building muscle. But don’t think for a second that consuming protein on its own will help you gain weight in the form of lean muscle mass. There is only so much protein your body will use and you need a weight training program in place to gain significant size.