Summer is approaching and one of the most sexy parts of the body are shaped hands. Biceps and triceps attract many eyes on the beach, no doubt about it, so run to the gym for a workout!
This article gives you three killer workout for the hands that will help you build mass and shape that you desire, but who knows – maybe will help you stand out in any sport in which part!
Remember that when it comes to number of repetitions and sets, there are 2 main categories to which you should aim for in your training:
Many repetitions with light weights are great for muscle definition (“slicing”). Their range is 12-14. In this category 3-4 series are optimal, and rest between them must be less than a minute.
Few repetitions with heavy weights are great for adding muscle mass and strength. Their range is 6-10. In this category 2-3 sets are sufficient and holidays can be a little more.
Are you ready for training?
Training Programme 1:
➡ Bitsepsovo folding bar from right
➡ Push of barbell bench press with narrow grip for triceps
➡ Bitsepsovo folding dumbbell
➡ Tritsepsovo unfolding of the upper rope pulley
➡ Bitsepsovo fold with dumbbell hammer, hammers
➡ Tritsepsovo unfolding behind the head with a rope
Training Program 2:
➡ Bitsepsovo folding bar on the bench for poluleg
➡ buckets of between benches
➡ Bitsepsovo fold lower pulley
➡ Unilateral tritsepsovo unfolding behind the head with a dumbbell
➡ Bitsepsovo fold lower pulley bench press
➡ French deployment with dumbbell bench press
Training Programme 3:
➡ Bitsepsovo folding bar with wide grip of the right
➡ French unfolding barbell bench press
➡ Cross hammers with dumbbells to chest
➡ Tritsepsovo expand the upper pulley with a reverse grip
➡ Scott folding biceps
➡ Tritsepsovo Expand dumbbell with both hands behind the head of the seated
Conclusion
Be sure to monitor the continuing compliance with the proper technique in performing and tighten abdominal muscles during exercise to express most of them. Give variety by changing the order of exercises and rest at least 2-3 days between workouts to have your hands time to recover.
