HOW TO BUILD ARMS - Larosa - 6 Best Biceps & Triceps Exercises

Today I’m going to show you my workout session

There will be only basic exercises to work on arms

So triceps and biceps

Most of these exercises will activate different muscle groups other than triceps and biceps

but the arms will be stressed for the major part.

The video will be a mix between a vlog and a tutorial

Because I’m going to show you my session and explain briefly the sets and reps

(But I won’t focus much on the explanation of the correct execution)

First, subscribe to the channel please

It’s a huge help for me, you only need to click on the subscribe button.

It’s free.

Let’s start with a superset.

Dips + Diamond Push ups.

3-4 sets.

I will do about 12-10 reps per exercise

you can try 12 or 15 per exercise if you are an advanced athlete

Or you can try 6-8 reps if you are not used to these exercises.

1 set done.

Rest between each set 90 seconds or little more, it all depends by how you feel.

Control every repetition.

Not too fast, not too slow.

If you want to increase the difficulty, you can slowdown during the repetitions.

Keep your core activated during the diamond push ups.

The most important thing is the form of the exercise, then you can focus on the reps.

First 2 exercises done.

Good activation, now it’s time to focus even more on the triceps.

For the next exercise, at least 4-5 sets.

Rest and reps are always the same.

By the way, I’ve been sick for the past 10 days, so I don’t know how body is today,

I think I lost some weight, but maybe it’s even better.

Now, triceps extension.

Let’s finish the first part of the session.

Triceps done.

It’s enough for today, I don’t know if the shape is good, since I didn’t train much lately, so maybe I’m not in the best shape

But the feeling is great, vascularity is on point.

Second part of the session, let’s start with 3-4 sets of Chin ups.

Keep the same repetitions and rest of the previous exercises.

After the chin ups there will be my favorite biceps exercises.

But I’m not going to say anything more for the moment.

Now we need rings and elastic bands.

First exercise of the superset: Bodyweight Bicep Curl.

Focus on the biceps.

Right after the bw curls, I'm going to do bicep curls with an elastic band.

At least 4-5 sets, this is the final part of the session, so it’s time to destroy the muscle.

Remember to visit www.andrealarosa.fit

if you are interested in my bodyweight workout programs to improve the basic exercises like pull ups, dips, push ups and similar.

That was hard, but it’s done for today.

So, how many times per week should you repeat a workout like this one?

It depends, 2-3 if you are used to these exercises,

otherwise 1 or 2 sessions are enough.

That’s it

now post workout with a protein shake to increase the daily proteins intake,

chocolate flavor

As you know, you will find the link of the website in the description

with a 15% Discount code if you want to try some products like

Whey proteins, peanut butter, pre or post workout formulas, Protein bars, energy bars, daily vitamins etc.

The discount code is available for every product (Except bundles).

See you soon

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