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The ultimate workout for ripped arms, chiselled chest

Last updated on: January 30, 2013 16:44 IST


Brinda Sapat

Brinda Sapat on what it takes for rippling biceps and bulging pecs with well cut definition.

First off, get a daily dose of cardio. Pick any form you prefer- walking, jogging, cycling, elliptical, kickboxing; five days a week for at least 30 minutes at medium to high intensity.

This will burn off any excess fat, making the muscles more visible.

This workout is specifically for the chest and arms, but it is imperative that you work the opposing and surrounding muscles as well to prevent muscle and skeletal imbalance.

You can either do all the exercises together or pick two from each muscle group; 3-4 days a week.

You will need a pair of medium to heavy dumbbells, a bench or similar to lie on and a mat.

Chest Routine: Wide and narrow push-ups

Image: Chest Routine: Wide and narrow push-ups

Chest Routine: Wide and narrow push-ups

Get into a push up position with hands place wide on the floor. Do one push up, then walk both the hands in, almost next to your shoulder, with your elbows towards your waist and do a narrow push up.

Go back to the wide position, keep alternating. The variation of arm positions helps you work through the full pectoral muscle.

Do 2-3 sets of 12- 16 reps.

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Chest Routine: Bench Flyes

Image: Chest Routine: Bench Flyes

Lie face up on a bench with your knees bent and feet flat. Hold dumbbells in both hands. Start with the arms extended overhead in line with the chest, with the palms facing each other.

Keep the elbows slightly bent. Slowly lower your arms bringing them down in line with the shoulder.

Squeeze the chest as you lift the arms up.

2-3 sets of 12-16 reps

Chest Routine: Pull Overs

Image: Chest Routine: Pull Overs

Chest Routine: Pull Overs

Get into the same start position as the Bench Flyes. This time, keeping both your hands almost stuck to each other, lower your arms back over your head and as low as you can go. Raise the arms up to start position as you squeeze the chest muscles.

2-3 sets of 12- 16 reps each

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Biceps routine: Bicep curls -- regular and extended shoulder

Image: Biceps routine: Bicep curls -- regular and extended shoulder

Biceps routine: Bicep curls -- regular and extended shoulder

In standing position, hold dumbbells in your hands and place the hands at the thighs with your elbows tucked into the waist and palms facing up. Curl your hand up to the shoulder and slowly lower. Next extend the elbow away from the body, forwards and repeat the curl. Keep alternating between the regular and extended curl.

2-3 sets of 12-16 reps.

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Biceps routine: Hammer Curls

Image: Biceps routine: Hammer Curls

Biceps routine: Hammer Curls

Follow the same position and movement as the regular bicep curl except, change the hand position to having the palms face each other. The movement imitates that of hammering.

2-3 sets of 12-16 reps

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Biceps routine: Supinated Curls

Image: Biceps routine: Supinated Curls

Biceps routine: Supinated Curls

Another variation on the regular bicep curl. Maintain the same movement, but start with palms facing down, and as you curl your hands towards the shoulder, turn the wrist so that the palm faces up at the shoulder and then turn it down again on the way down.

2-3 sets of 12-16 reps

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Biceps routine: Externally rotated curls

Image: Biceps routine: Externally rotated curls

Biceps routine: Externally rotated curls

Again, a regular bicep curl, with the shouder and arms rotated outwards, raising the hands to the outside of the shoulder.

2-3 sets of 12-16 reps

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Triceps routine: Tricep Dips

Image: Triceps routine: Tricep Dips

Triceps routine: Tricep Dips

Sit on the bench and place both hands on the edge of the bench, fingers facing your body.  Lift your hip off the bench.  Walk your feet 2-3 feet away from the bench. Bend your elbows and lower your hips towards the floor.

Straighten your elbows and lift up the hip. The movement in the elbows is important, not the hip.

Do 2-3 sets of 12-16 reps.

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Triceps routine: Overhead Tricpes Extension

Image: Triceps routine: Overhead Tricpes Extension

Triceps routine: Overhead Tricpes Extension

Hold your arms overhead with a dumbbell in each hand. Keep the hands stuck together. Bend your elbows and lower the weights behind you till the back of your neck. Make sure you stand erect and there should be NO arch in the back.

Abdominals should be held in tight to support the back. Extend the arms up again.

Do 2-3 sets of 12-16 reps.

Side lying single arm tricep push up

Get into a side lying position. Bend both knees. Cross your bottom arm across your chest to the opposite shoulder. Place your top hand on the floor in front of your chest, close to you, with your elbow bent. Now push yourself up as you extend the elbow to straighten up your arm.

The first rep can be a bit tricky so really give yourself a good push. Slowly lower your body by bending your elbow, and just before your upper body touches the floor, push yourself up again.

Do 2-3 sets of 10-12 reps.

Finish off your session with a Chest, Bicep and Tricep stretch.

Your workout will show better results if you get adequate protein intake and go low on the fats.

This workout is only recommended for normal, healthy adults. Please check with your doctor before beginning.