Biogenic XR Cost Seated Dumbbell Wrist Curls: These are performed from the same position as the bicep barbell exercise described above. With an underhand grip on a barbell, rest your wrists on your knees so that your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight to ten reps, rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Standing Barbell Wrist Curls Behind The Back:
These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start. The heavy bar will naturally hang down and your wrists will be in a relaxed position.
Use your forearm muscles to power the weight up by bending your wrists. Do not swing the weight up and down as this is a cheating motion and will make the exercise Biogenic XR lose it’s effectiveness. You can use a lot more weight on this exercise than you think you can. So go heavy – don’t worry about getting a full range of motion. Perform two sets of eight reps resting 60 seconds in between each set. After the second set rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Each time you perform the five exercises in this arm workout, try to increase your weights by 5% to 15%. Using the same amount of weight at each workout gets you nowhere. It’s all about making progress. Progressive resistance stimulates new muscle growth.
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Perform the above workout every fourth day for six to ten weeks. Avoid any other arm training during this time. You should also train your other muscle groups with heavy basic exercises during this time. But I have to warn you, if you start this bigger arms program in an over-trained condition, you won’t see results.
Follow my program as described and this routine will add new muscle strength and size to even the most muscular developed arms.
Close-Grip Bench Press: This exercise is best performed in a power rack. You should also limit the range of motion to the top third of your range of motion. By limiting the range of motion, you will be able to push a much heavier weight and it’s that heavy weight – not the range of motion – that stimulates new muscle growth and strength.
Grip the bar with your hands spaced about eight to twelve inches apart and contract your triceps to lift the bar off the support and to full extension. Use a heavy weight that will only allow you to perform eight reps. With this restricted range of motion you should be able to use at least 50% more weight than you would be able to use with a full range of motion. Perform one set of eight to ten reps, rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Lots of people tend to neglect the forearms in their workouts. The forearms are visible to all and should look impressive. These two exercises are remarkable at generating impressive muscles.