FITNESS
BY JUSTIN GRINNELL
Arm yourself! Here’s how you can add definition and mass to your arms
Time under tension Simply put, this means a good amount of reps with a moderate load. Compound movements The more muscle you work in one movement, the better. Isolation movements You also need some direct arm work to really tap into the biceps and triceps muscle fibers.
“While most of us are not looking to have arms like Arnold, we all would appreciate arms that are a little more defined and muscular.”
GROUP TWO: TRICEP EXT.
To get a good-looking set of “guns,” you need to focus on a few things.
GROUP ONE: CHIN-UP
W
e all would appreciate having more muscular arms with better definition. Getting tone and definition depends a great deal on nutritional intake, but a good upper-body workout will also be a factor.
Perform Group 1 exercises in a super set fashion. Finish the prescribed number of sets and reps and then move on to the next pair of exercises. Perform this workout up to 2 to 3 times a week on non-consecutive days. Group 1 • Close grip push-ups, three sets of 10 reps • Chin-ups, three sets of max reps For the close grip push-ups, perform the standard push-up just with your hands about six inches apart. You can There’s more! See cardio on page 14
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GROUP TWO: HAMMER CURLS
The workout
