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From Skinny To Buff In 15 Days: Your Guide To Day 4

NEWS WORLD INDIA | 0
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| September 26 , 2017 , 10:06 IST

It is the third day of the 15 days skinny to buff challenge and today its all going to be about the back workout.

The fact is that everyone is obsessed with big biceps, probably because big Muscular arms make you look fit and since you can expose them almost anywhere, anytime, they’re like a built-in publicist for all the hard work you do in the gym.

In case you missed out, check out our Day 1 Day 2 and Day 3 exercise guides to complete the 'Skinny to Buff' fitness challenge below.

Today we are sharing one of our favorite Arms workouts:

1.Dumbbell biceps curl, standing, Underhand Grip:

Execution: Stand up with a dumbbell in your desired grip, while keeping your elbows close to your sides.
Keep your upper arms still, exhale, and curl the weight upwards, while contracting your biceps, lower the weights to starting position and repeat.(4Sets x 15Reps) Heavy weight.

2.Bar Biceps curl, Underhand narrow grip:

Execution: Stand up straight with your legs shoulder-width apart, while holding the bar in a narrow grip. Keep your elbows close to your sides.
Keep your upper arms still, exhale, and curl the bar upwards, while contracting your biceps. Lower the bar to starting position and repeat.(4Sets x 15Reps) Heavy weight.

3.Preacher Curl:

Execution: Sit down on the preacher bench and grab the bar using your desired grip type, with your upper arms and chest pressing against the preacher bench pad, extend your arms and hold the bar.
Keep your upper arms still, exhale, and curl the bar upwards while contracting your biceps. Lower the bar to starting position and repeat.(4Sets x 15Reps) Heavy weight.

4.Incline Dumbell Biceps Curl:

Execution: Sit down on an inclined bench and hold one dumbbell in each hand in a neutral grip with your palms facing each other.
Raise both dumbbells together until they reach shoulder level, and lower them back down without jerking your upper body.(4Sets x 15Reps) Heavy weight.

5. Cable Bicep Crossover:

Execution: Stand with your feet slightly wider than shoulder-width apart. Grab the handles with both hands, palms facing forward and arms straight step forward creating tension in the cables.
Bend your arms at the elbow, crossing your arms to bring your hands up towards opposite shoulder, lower to start position and repeat.(4Sets x 15Reps) Heavy weight.

 

ALSO READ: From Skinny To Buff In 15 Days: Your Guide To Day 1

ALSO READ: From Skinny To Buff In 15 Days: Your Guide To Day 2

ALSO READ: From Skinny To Buff In 15 Days: Guide To Day 3

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