You know the saying: Outside Sun, guns out. So here's a template simple but effective workout to add an inch to your arms for summer.
Minute 1: Make 8 to 12 repetitions of bicep exercise
Minute 2: Do 8 to 12 repetitions of an exercise triceps
Minute 3: Rest
That is 1 year. Make 5 total rounds.
Perform this routine 15 minutes to begin training when it is cooler. Do up to 3 times a week, changing variations every time it does. This provides the correct amount of volume, intensity, frequency, and variation of gainz max.
In terms of variation, below are some of my favorite choices for biceps and triceps exercises.
Biceps: dominated, with narrow grip chin-ups, preacher curl, bar / E-Z bar, dumbbell curl, hammer curl cable, curl Zottman
Triceps: dip, close-grip bench press, floor press, iron tight grip, triceps extension, triceps pushdown, triceps extension, board press
Progress from one session to another by increasing its total number of repetitions, using a heavier load (once you can do 5 sets of 12 repetitions, lifting the load), or choosing a variant of exercise harder .
For bodyweight exercises, adding weight or use the assistance necessary to stay within the range of 8 to 12 repetitions. You can also use a more advanced variation of the same movement. For example, elevate your feet on the close-grip push-ups you can get more than 12 on the ground.
In this video Instagram, I'm showing two of my favorite options dumbbell, both with a flick of the wrist.
You will also see what the last 4 reps should look like in the final set. You have to grind out if you want to change.