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Captain Marvel Movie 2019

IMDb - 6.3/10 Rotten Tomatoes Description: Captain Marvel gets caught in the middle of a galactic war between two alien races. Initial release: March 8, 2019 (USA) Directors: Anna Boden, Ryan Fleck Budget: 152 million USD Music composed by: Pinar Toprak Screenplay: Anna Boden, Ryan Fleck, Nicole Perlman, Geneva Robertson-Dworet, Meg LeFauve, Liz Flahive, Carly Mensch
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Alita - Battle Angel 2019

IMDb: 7.6/10 Genre : Action, Science Fiction, Thriller, Romance Director : Robert Rodriguez Stars : Rosa Salazar, Christoph Waltz, Ed Skrein, Mahershala Ali, Jennifer Connelly LANGUAGE: Hindi (Cleaned) – English Quality: 720p HD-Camrip PLOT: Six strangers find themselves in a maze of deadly mystery rooms, and must use their wits to survive.
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Heading For A Party? Try Out This Insane 30-Minute Arm Pump Workout & Show Off Your Guns

Who doesn't like showing off their arms at parties?  But what do you do when you're in a rush and are short on time? How do you get those pumped up biceps? Well, worry not. We've got your back. 

Here's a short time-saving workout that will get you an insane bicep pump:  

Firstly, your workout form should be on point, or else you would be just swinging your arms and won't be getting the potential results. Also, the tempo has to be very controlled. Keep the eccentric phase slower than concentric.

Flaunt Your Guns With This 30-Min Arm Pump Workout© Thinkstock

The Workout

Rep Range for Working Sets: 12, 8, 6

Number of  Working Sets: 3

Number of Warm Up Sets: 2

Rep Range for Warm Up Sets: 12 (Pick lighter weight compared to the working set of 12 rep max)

Rest Period: 45 seconds-1 Minute 

The Split

A. Target Muscles: Triceps

A1: Close Grip Bench Press  

Pro Tip: Keep the grip shoulder width apart and slightly bend your forearms towards the chest when you bring the bar down. Give a one-second pause and then push it up while focusing on your triceps.

A2: Lying Triceps Pulley Extention

Pro Tip: Grip the pulley rod firmly at shoulder width apart. Bring it down slow and push it up without a jerk. Go for 2 drop sets after the completion of your last working set.

A3: Reverse Grip Triceps Pulley Push Down

Pro Tip: Give a one-second pause every time you push it down.

Flaunt Your Guns With This 30-Min Arm Pump Workout© Picabay

B. Target Muscles: Biceps

B1: Biceps Barbell Curls

Pro Tip: Do 2 warm-up sets here and during the working set, give a one-second pause at every concentric movement. Feel the contraction every time you curl.

B2: Incline Dumbbell Curls

Pro Tip: Set the bench at a 45-degree angle and when you take the starting position, make sure your head is resting back at the bench. Arms should be hanging down straight and do not take your elbows forward while you curl it up.

B3: Hammer Dumbbell Curl

Pro Tip: During the eccentric phase, let your arms get fully straight and while you curl it up, keep your elbows stable. Go for at least 3 drop sets here in your last working set. 

C. Target Muscle: Forearms

C1: Farmer's Walk using dumbbells (3 rounds)

Pro Tip: Grip the dumbbells from the centre. Increase the weight with every round and prefer picking a challenging weight.  Do wear a belt for better core support in the heaviest set.

Give this simple yet effective workout a shot, and let me know your feedback on my Instagram @rachitdua. 

Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him facebook and Instagram.

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