Huge and SHREDDED ARMS (Bodyweight)

Huge and SHREDDED ARMS (Bodyweight)


Yo guys, today I’m going to show you my favorite bodyweight basic exercises to pump up the arms! Especially biceps and triceps. I will show you a few superset exercises. 1st I’m going to do some ring dips + front lever pull ups (tucked legs). Obviously the Front Lever Pull ups can be executed with tucked legs or not (full front lever). It depends all by your current level. About 8 Dips + 8 Pull ups. These Pull ups can be executed with tucked legs or extended legs. (full front lever). Today I show you the tuck version, so almost everyone can try it. Everyone who is used to train Calisthenics skills. 1st superset done. 2 more to go! Let’s go! If you decide to do the Full Front Lever Pull ups, you can decrease the repetitions of pull ups. The pump is already good! Rest between each set is less as possible. I suggest you 1’ or 1.30’. I am doing about 30” rest for the moment. Don’t forget to listen to your body to understand if you need to increase or decrease the number of repetitions (or the rest time). Because every workout session must be managed properly to your body. People says I skip leg days. As the previous training video, I do always use essential amino acids as intra-workout. 2nd exercise. Commando pull ups. I will show you the exercise changing the grip and side! I’m going to show you 1 repetition per grip and side. (4 repetitions) Okay, I show you the 2nd set. If you want to change the grip, you can do it between each set or by putting your feet on ground. You don’t have necessarily to change it as I do it. The most important thing is to do the same number of repetitions per each grip and side. Always the same number of reps! The next exercise is a little bit hard for most people From plank position. Parallels forearm, I push and extend my arms! 8-10 reps of Triceps Extensions Push ups! Superset with Iso Position of 90° Arms (Chin ups). The time for the iso is about 10-20”. 1st superset done. 2 more to go. Last exercise will be on rings or on a low bar. But I prefer on rings, because the movement is more “natural” for the joints. The last exercise is a bodyweight bicep curl. From this position, you just have to do a curl. The position of the shoulder remain the same. It’s all about the curl. The rings must go near the forehead. About 5-10 repetitions. If you do the exercise correctly is good enough, especially at the end of the training session. Last set of the day. These were my favorite bodyweight exercises to strengthen my arms. Let me know what you think about. Please, leave me a comment and press the “Like” button if you enjoyed the video. Also, don’t forget to share the video with your friends! See you soon.