Dips • Grab the dip bars, bend your knees, and raise them towards your chest so that your hips and knees are bent 90 degrees. • Keep your abs braced.…
Lying DB Triceps Extension • Lie on your back on a bench. • Hold two dumbbells above your chest, with your palms facing each other. • Slowly lower them beside…
Chin-up • Take underhand grip on the bar with the palms facing you. • Pull your body up until the chest reaches bar level. • Slowly lower yourself but do…
Hammer Curls • Stand with your knees bent and abs braced and feet shoulder-width apart. • Hold the dumbbells at thigh level. Curl one arm at a time in an…
DB Incline Curl • Set the incline of the bench at 80 degrees (almost upright position). • Sit on the bench with a dumbbell in each hand. • Lean back…
DB Standing Curl • Stand and hold dumbbells at arm’s length. • Keep your knees slightly bent, chest up, and shoulders back. • Curl the dumbbells up to shoulder height…
System #6 – Body weight Exercises • Choose a pulling and a pushing body weight exercise (i.e. Chin-ups & Dips). • Alternate between the two exercises. • Complete as many…
• Choose one 3-Minute Arms Workout System to do at the end of any Turbulence Training program • You can do 3-Minute Arms 3 days per week OR you can…
High intensity and progressive overload are absolutely, positively necessary if you want to make gains in muscle mass and size. There is just one catch…you can’t accomplish both of them…
Suppose you go to the gym today and determine that the highest intensity overload you can generate for, let’s say, your triceps, is 11 reps with 190 pounds doing a…
