Скачать или смотреть Build Muscle | Forearm, Triceps, Biceps & Chest Workout

CHEST

1. Bench Press – 4 sets × 8–12 reps
Great for overall chest mass.

2. Incline Dumbbell Press – 3 sets × 10–12 reps
Targets the upper chest.

3. Chest Fly (Machine or Dumbbells) – 3 sets × 12–15 reps
Stretches and isolates the chest for better thickness.

4. Push-Ups – 2 sets to failure
Perfect chest finisher for extra pump.

BICEPS

1. Dumbbell Bicep Curl – 3 sets × 10–12 reps
Builds peak and shape.

2. Hammer Curl – 3 sets × 10–12 reps
Targets the brachialis for wider arms.

3. Cable Curl – 3 sets × 12–15 reps
Controlled isolation for a solid pump.

TRICEPS

1. Tricep Pushdown (Cable) – 3 sets × 10–12 reps
Safe and effective isolation.

2. Overhead Dumbbell Extension – 3 sets × 10–12 reps
Hits the long head for bigger triceps.

3. Bench Dips / Tricep Dips – 3 sets × 12–15 reps
A spicy finisher that burns in all the right places.

📌 Training Tips

Do the workout in this order: Chest → Biceps → Triceps.

Rest 60–90 seconds between sets.

Choose weight that feels challenging on the last 2 reps.

Train 2–3 times per week for best results.