You want to impress the girls (or guys) at school, but you are in need of some serious bulking up. Do these Bicep exercises for 30 days and your arms will be looking like the Terminator’s. Welcome to day’s fitness how to video about How to get bigger biceps in 30 days
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For years people have been hitting the weights
to build muscles, and lots of people seem
to focus specifically on bigger arms.
It’s seems a lot of guys spend all of their
gym time working on that one part of the body,
with many people pretty much leaving their
bottom half alone.
Why the biceps are so important we don’t
know, but if you want that action-hero look
you are going to have to have a pair of fine,
So today we will tell you how to get that
Terminator look, and how to get it fast.
First of all, we don’t advise that you work
out only this one part of your body.
Just add this to your routine each day, and
even if you take a day off it’s ok to keep
with the bicep training.
We advise that you stretch after exercising
and eat plenty of healthy protein-rich foods.
We also recommend that you don’t go heavy
You don’t have to go all out, but you should
try to get the perfect technique.
We’ll start with the one you all know, or
at least have seen.
Day One: Cross Body Hammer Curl.
You will do three sets in total, and each
set will consist of eight reps for each arm.
Ok, how do you do it?
Choose a weight which you think you can manage
for the three sets.
We suggest you start lighter and build up.
It’s good to warm up the muscle, but at
some point we want you to struggle somewhat.
We don’t want you to take it too easy, but
nor do we want you to try lift something so
heavy your technique is awful.
This goes for every exercise we will talk
Stand with your back straight holding the
dumbbells in each hand.
Your palms should be facing in.
So far so good.
Now you are going to lift one of your arms
towards your opposite shoulder without twisting
It’s just straight up, but across the body,
so if you have the weight in your right hand
you will be lifting it towards your left shoulder,
hence the name “cross body.”
As you lift slowly exhale, and hold the weight
at the upper most part of the movement for
a very short time.
You then slowly lower the dumbbell down to
where you started.
Keep your breathing and movement stable, no
Do the same for the other arm and finish the
Day Two: Barbell Curl
You will do 2 sets, but each set will consist
of 5 repetitions.
Yep, that won’t be easy.
Again, start light and move up.
To start stand up straight, no slouching.
Hold the barbell with your hands at shoulder
Your elbows should be quite close to your
body right now.
You are going to bring the weight closer to
your body, but what’s important here is
how you move.
It should really only be your forearms that
When you get to the top part of the movement
hold it for just a second and squeeze your
This is going to burn at some point, but that’s
Bring the bar down slowly, keeping this sturdy
Keep doing that until you have completed the
Day Three: Dumbbell Floor Press
You will do three sets and each set will consist
of ten repetitions.
You might not have heard of this one so listen
Grab hold of some dumbbells and lie down with
your back on the floor.
It’s not cheating to bend your knees.
Hold those weights right above your head so
your elbows are locked.
Now you must lower the weights until your
elbows reach the floor.
It’s up to you, but if you tuck in your
arms it will affect the triceps more.
If your arms are more to the side this will
get your chest.
When you push them up the weights should meet
at the top.
Day Four: Dips – Triceps Version
We know we are talking about biceps, but you
will need to do this kind of exercise too
if you want to look like Popeye.
You will do two sets and 5 repetitions.
What you’ll need is a pair of bars to do
your dips on.
The problem with this for some people is that
they struggle to do even one, and we are trying
to do lots of them.
Do not fear, because many gyms will have an
assist machine that helps push you up.
If you can’t find one, you can get a friend
to partly assist you.
If that’s out of the question, just do what
If you can’t even do one, maybe do the dips
on a bench.
Start with your arms locked and straight and
then slowly lower yourself down.
Inhale while you are doing this.
You should go so low that there is a 90 degree
angle between the upper arm and forearm.
When you push back up, exhale.
Try and keep your back straight and your elbows
close to your body.
Day 5: Superset:
On the last day of this workout you are going
to do two exercises for your arms.
The first of these is called a Cable Hammer
You will do 4 sets with 20 repetitions each
You will need a machine for this, but most
gyms nowadays have these machines.
The machine should have a pulley system, and
you will attach a rope to the bottom pulley.
This is so you can pull up a weight with your
Stand about one foot away from the machine
and keep your back straight.
Your double rope will be held with two hands
with your palms faced inwards.
Each hand on one rope.
Your elbows should be tucked into your sides
for this exercise and only your forearms should
If you start wildly moving about you are definitely
doing it wrong.
Next, pull your arms up as you exhale.
When you get to the top hold for a second
and squeeze those now bulging biceps.
Now slowly inhale as you carefully lower the
ropes to where you started.
Remember, this is not about speed, but technique.
Those guys in the gym going as fast as they
can and moving all over the place are doing
When you bring weights down slowly you are
working the muscle more.
The second part of this superset is called
the triceps pulldown and you will also need
a machine with a pulley for this, except you
are now pulling down rather than pulling up.
You will also do 4 sets and each set will
have 20 repetitions.
To do this you will attach a double rope to
the pulley, also one of those ropes you can
pull apart into a V shape.
This time you will stand almost straight but
it’s good if you stand slightly inclined
leaning towards the machine.
After this you will slowly bring the rope
down so your hands are going down to your
When you get down to the bottom the top part
of your arms should be right up against your
body, but the hands should have spread apart
so that rope makes a V. Still keep your hands
close to your body.
It’s only your forearms that should really
Exhale as you go down and inhale when you
go back up.
Don’t rush the exercise.
You might also find a V-shaped bar in the
gym and this works just as well as the rope.
So, there you go.
Do these five days and repeat until you hit
30 days and you will certainly see the difference.
There are of course lots and lots of variations
of bicep and triceps workouts, but these exercises
It’s all you really need to create those
Now all you have to do is try it and come
back later and tell us what changes you saw.
For now, maybe you can tell us what you think
about this in the comments and if you have
any alternative workouts you want to add.
Also, be sure to check out our other video
I Did 30 Push-Ups For 30 Days And This Is
Thanks for watching, and as always, don’t
forget to like, share and subscribe.
See you next time.