Selen Dar

Muscle-Building Workout and Diet


What’s going on nation? Before we head to the gym and tear up biceps and triceps I wanted to share with you my results and I’m gonna look into the phone while I film this because I noticed that if I don’t I tend to swing the phone all over the place so I know it’s weird But I’m looking at you looking at me looking at you, so that’s how it’s gonna be So I just weighed myself in I’m at 177 pounds. I haven’t really been 177 pounds for a while and why the last time I was 177 pounds I was kind of fatty throughout my core I tend to hold my body fat first on the sides of my obliques right here and Since I’ve been really dialing my meal plan and focusing on my cardio You guys can see now even when I flex I’m able to get nice and tight do a side pose Everything’s getting nice and tight obliques nice and shredded abs are looking good Everything’s really starting to pull together, and I feel like now especially because my meal plans been on point I’ve been really watching my carbs. You know making sure I get all my protein every day I’ve been doing my cardio two to three times a week I’ve been consistently deadlifting two to three times a week focusing on deficits rack pulls and traditional deadlifts you guys know I’m trying to increase my max to 550 this year all of these things together Have just felt awesome so the best I’ve felt in a long time, and I’m pretty pumped about it So I hope you guys have been training hard And if you have any questions about your routine obviously you can leave a comment a comments section below But now we’re gonna head over to the gym then we’re gonna train biceps and triceps We’re gonna start this workout out with a warm-up doing a warm-up dumbbell curl two sets of eight repetitions per side Really simple here guys I am doing some supinating so I’m going to twist my palm in at the top of the movement focusing on that full range of motion Just getting the muscles warmed up I’ve actually started my workouts Recently wearing my sweat shirt and just getting my body to warm up especially with the being so cold up here on the East Coast And I’ve actually found that it gets means my workouts quicker. I feel better. I feel a little stronger Usually if I go in and it’s kind of cold in the gym And it takes a lot longer for my body to warm up I feel like I don’t get the most out of my lifts so quick warmup if you get a sweatshirt And it’s cold keep it on it does help and just like I said do eight repetitions All the way up all the way down each side go up those biceps The first exercise you’re gonna Do is a dumbbell bicep curl and you’re doing 4 sets of 10 repetitions and so obviously guys 10 reps per side or per arm as You can see I’m not doing any swinging whatsoever I’m relying solely on my own power in my arm to bring that dumbbell up and then I’m controlling it on the way down Fully extending at the bottom of the movement you could you know it’s a full extension because if you do a full extension you’ll actually flex your tricep And you can see all that engagement you guys have to remember the reason why most people don’t do full Extensions on bicep curls isn’t because it keeps tension in the muscle. It’s because it’s easier I don’t understand why you want to go to the gym to make something easy the point is to get stronger Overall in any range of motion that you don’t train in you will always be weak And so as you guys can see right here I actually got a bunch of reps with the 55 and then I dropped it down to 50 to finish off the set, and there’s nothing wrong with doing that I want you guys to push yourselves Maybe if I had a spotter they could have helped me get those last few reps to 55 but Unfortunately when you’re filming a set and your spotter has the camera. You know you don’t exactly have that luxury which can be a problem a lot of times so as you can see getting nice and Vascular all the way up all the way down really flexing and squeezing you’ll notice sometimes I do lean back a little bit That’s actually a way You can kind of self spot as you’re doing the exercise just make sure you’re always controlling that negative on the way down Moving on I’m going to be doing single arm preacher curls four sets ten reps per side This is actually an exercise that I haven’t tossed into a bicep workout in a long time, and it felt really good I feel like this exercise because your arm is Isolated like this you really have to focus on squeezing as hard as you can To get that full extension and bring the weight all the way up and all the way down with each repetition Now obviously guys once again. I’m fully extending on this exercise It’s kind of funny because I see a lot of people do this movement and they barely do any range of motion whatsoever the hardest part of this exercise Is that last like inch or inch and a half at the bottom of the movement Where you kind of disengage and have to re-engage your bicep it takes so much More power you have to activate so much more muscle fiber to really push through that sticking point That I don’t understand why you would want to skip out on that because you got to make a lot more games When you’re doing full range of motion And as you can see you know how you stand in position is really important here as well You want to make sure the seat is at the right height so that you can stick your Armpit right into the top of that pad and also you don’t want to be hunched over You don’t want to have your shoulders rolled over while doing this exercise even if you’re doing it with a straight bar You always want to make sure your shoulder blades are back And you have a nice solid stance The more solid your stance is the more you can keep your core nice and tight and keep everything upper body nice and tight The more you can focus on generating as much power as possible into that single arm with every single rep Quick note for you guys if you’re single arm preacher curl looks like this Only going about here, anybody can do this Do full range of motion The next exercise is the reverse barbell curl again four sets ten repetitions and remember you’re only taking about a 60-second break in between all the sets and all the exercises 60 seconds nation, that’s one minute And it’s a lot short of a rest period if you really pay attention to the clock The whole point of this workout is to work on volume and so you can add more volume into your workout a few different ways Two of which those ways are being done here more sets with you know a medium amount of reps so ten repetitions And then also by shortening the rest period by only having a one-minute rest period there’s not much time between Sets so it’s like you’re actually adding more volume to the workout because the muscles are fatigued throughout the entire set Especially after you finish the first exercise now as you guys can see here. I wasn’t able to get all ten repetitions And so all you gotta do is put the weight down Lower the weight a little bit pick it back up and then finish the reps and I actually ended up doing Twelve repetitions here because when I dropped the ten pounds off each side it Actually got a little too light so what happens is instead of ruining those repetitions If it happens to be a little bit too light when you do your drop really focus on squeezing the bar as far as you can focus on squeezing your bicep as hard as you can and maybe even slow the tempo on the way up and on the way down try to go a little slower and make sure you push through those sticking points I The last exercise is more of a finisher movement for the biceps the dumbbell drag curl You’re doing four sets of twelve repetitions again a 60-second break in between each set at this point in the workout You’re gonna be pretty pumped from doing all those other exercises So your range of motion might vary depending on how bulky of a frame you have For me if I didn’t have a pump. I could probably get the dumbbells up a little higher a little closer to my shoulders But as you can see I’m struggling really hard here trying to get the dumbbells as close to my armpits as possible And that’s what we’re going for the whole point of this is to get that pump keep that nice squeeze and give those biceps that Final attack that they need in order to break down as much muscle tissue as possible So that they grow Now moving on the triceps guys close grip bench press four sets ten reps per set Now you get to notice a few things here when I do my close to a bench press number one My hands aren’t super close together That’s not proper form proper form on this Exercise is you want to put your hands close enough together so that you can keep your arms by your side on the way up And on the way down you’ll also notice that I’m benching between what’s the bottom of my chest and my belly button you have to imagine if you were to Do a dip the position your arms would be in it’s the same Position that you want to have your arms when doing the close grip bench press obviously your palms are facing down Instead of in but it’s the same thing guys squeeze out all those reps The next exercise with my favorite tricep exercise is the standing dumbbell overhead extension four sets ten repetitions on this exercise make sure you really focus on keeping your core nice and tight and Flex your glutes as hard as you can that’s gonna help you be more stable as you’re standing up Make sure you bring the weight all the way down and fully extend the top of each movement And what I like to try to do too is keep my wrists straight as I get towards the top of the movement as well Next exercise v-bar push down four sets ten repetitions By this point in the workout you guys should be feeling super fatigued that a lot of volume But that’s what we’re going for I want you guys to be sore tomorrow With this exercise it’s really important to try to keep your shoulder blades back And as you can see I’m pretty tired right here And I’m starting to roll my shoulders forward a little bit as I do the extensions. I’m trying to reset myself as much as possible But when you only have two reps left you just gotta push through and fight it, and then adjust your form on the next set Last exercise just like biceps. We’re doing more of a finisher for the triceps so tricep kickback four sets fifteen reps per side The goal here is to keep your elbow as high as you can as you do the kickback you want to basically hit that 90 degree angle when you’re in down position and Have it so that your arm is parallel to the floor when fully extended now I’ve actually found that it’s more enjoyable for me to do this exercise When I can actually wrap my hand that I’m posting with around a bar So I’m sure why do you guys do this exercise on a bench And you have your hand kind of flat and one knee up I like doing I’m standing for whatever reason I feel a lot more stable and I can control the weight better and then if I Wasn’t as fatigued as I am now I could go even a little heavier with that dumbbell But remember the goal here is to work with proper form hit as much volume as possible And really focus on those negatives as well to break down that muscle fiber and grow Three more sets of that that completes your bicep and tricep workout Hope you guys enjoyed the routine as always be sure to LIKE and subscribe For more great tips exercise routines and meal plans be sure to join us of Muscularstrength.com. What’s your maximum output?

100 thoughts on “Biceps & Triceps – NO EXCUSES – Muscle Building Workout!

  1. 💪 CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!

    Super-setting biceps and triceps can mean only one thing… Best. Pump. EVER!!!

  2. I'm actually gonna be working out my arms when I go to the gym today, my arm routine consists of bicep curls, hammer curls, tricep presses and rope hammer curls any advice on this workout?

  3. I just started weigh lifting, that form was horrendous. You were using your back and hip to complete the dumble curl, leave your ego at home man, no shame in using lighter weights

  4. Been watching this guys stuff for a week and trying his suggestions…..after the results, soreness, and general vibe I got from this guy he definitely earned a subscribe!

  5. Dude. What I like is your honesty. I lost 30 lbs of obese weight to get down to a healthy weight with your help. I like that you too talk about those last few areas around your obliques as most of us guys have that problem. Thanks for your honesty.

  6. Scott i am following your routine you post on YouTube and I also do Follow you on Instagram from since a year and i have got amazing result in my body because of you and i wanted to ask that i am training my triceps hard and also twice a week but my lateral head is not growing and it makes my arms look bad can you post a video on that …….

  7. hey Scott love your content
    my problem I can't feel my triceps contracting when doing any overhead extension exercise I have a issue with a shoulder joint so is it causing it
    please give sum tips so I can improve muscle mind connection

  8. I really like that dude at 7:15 in the background, he re-racks the wights and cleans the bench. Unfortunately only a few people at the gym do that

  9. I feel so fat…. 205 5'11' and the more I lift the more I weigh. I gained 10 pounds in 3 months even though my fat % went way down…..

  10. @ SCOTT on 6:35 when you are doing "reverse bar curl" is there a reason why you are holding the bar as you are? vs. hand pam facing up?

  11. Hey Scott! I was wondering for the dumbbell overhead extension is there a difference in doing it standing or sitting, and why one might be better than the other (if it is)?

  12. Where’s your shoulders? It’s honestly the only thing ruining your physique. It makes your chest look unproportional compared to the rest of your body. This is not me bashing on your look, but if there’s something you need to work on, it’s your shoulders by far.

  13. Shorter range of motions has its benefits, as you are stronger in that area. Hence….you should train it. Your muscles will be shocked into getting stronger, faster. The lift is easier, indeed….but it allows for better gains as well.

  14. Love this guy no bull shit just hard work to get results keep up the good work hope to look as good as you one day.

  15. is it benificial to switch between tris and bi exercises? gives muscle more time to recover, lactic acid removed easier to lift heavier weights surely???
    or not?? if not plz explain…

  16. Great video!! Gonna try this today.

    Quick question : do you complete one set of each exercise (I. E. 1 set of bicep curls, next exercise set until you complete 1 set of each exercise) or do you complete all 4 sets of 1st exercise before moving to the next?

    Thanks!
    – one of ur bigger fans

  17. This video has good information, but I am not sure about the best diet plan that I should work with, only because I have never taken any. Anyone tried the Fenoboci Diet Plan? I have heard several folks mention unbelivable things about Fenoboci Diet Plan.

  18. Wtf can anyone do that? What if I’m 5’6 can I ever do that? I can only do 30 lbs curls is there anyone that can do 65 lbs ??

  19. Good to see a nattie doing volume training. Enough with these minimalist way of training. To get bigger muscles more work is needed therefore more volume.

  20. Lovely Video! Sorry for butting in, I would love your initial thoughts. Have you heard about – Giulian Bicepify Boarhound (do a google search)? It is a smashing exclusive guide for building huge arm muscle fast minus the normal expense. Ive heard some decent things about it and my friend Sam at last got excellent results with it.

  21. What is the difference between standing overhead dumbbells from sitting overhead dumbbells. Witch one would you rather do.

  22. Awesome workout so far, im at the gym today, on the reverse barbell curl it puts alot of unwanted stress on my wrist, is it ok to substitute with ez curl bar instead

  23. Scott i agree with you on Deadlifts. Jesus, yesterday i didn't have much time so i did my chest work out, bench, incline, and flys. I then did 6 sets of deadlifts. Holy molly – by the time i was done, i was in rage mode. I felt like i could have pickup a mountain. I also lost a pound because of this.

  24. Love most if your vids..i totally believe in less weight & proper forum & controlling you’re weight. I’m not sure if you were trying to look good for the vid. but the 55’s & even 50’s (DB curls), the 55s gave you bad form (also with the 50s), the only proper part i saw was that your elbows were held along your hips…but you were sorta using momentum with that heavy weight & throwing your Back into it…not isolating you’re Biecept muscles & using your shoulders & A leaned back imporper position..I bet if you used 45’s or even 40’s DBs for your DB curls, you wouldnt be bending putting your back into it or slightly using momentum…Not trying to be an asshole, but just thinking since you didn’t point it out, someone should..unless supersetting, which no one super sets 3-4 sets of 10 reps.
    Also I noticed for Arm day you didn’t include DB Hanmers or Tri Dips?

  25. Tried this workout today. I am wiped out. I workout at lunch and doing 4 sets seems to take me into an hour and a half, can I cut this to three sets and still get the same benefits?

  26. im gonna hold the dumbell drag curl until i put on some muscle otherwise people are just gonna think im doing the bicep curl wrong

  27. Congratz for providing such useful information that YT is recommending it to me even after 4 years have passed since the video got uploaded.

  28. Guys remember that in all of his recent videos, he says he REGRETS TEACHING tricep kickbacks and doesn't recommend them (unless for help with mind-body coordination)

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