Hypnosis- wrote Looking for some new gym workouts!!

Have the gym tomorrow morning so if anyone has some hardcore workouts hmu and I'll let you know how I get on with them!!

Preferably to do with Chest, biceps, triceps or shoulders!!

Stay active boys<3

Single arm preacher curls - I do mine over a smyth machine with a foam pillow over it. Benefits of doing the single arm is you can get a proper tight squeeze on the pump and it's a really really good toning excersise

reverse preacher curls - incline a bench at about a 60 degree angle and push your body against it with your legs either side on the ground for stability. With a barbell lift it over the top so you can curl it and you'll get a proper naughty pump

chest: i'd say dumbell bench press, you really feel it in chest. and dumbell flys but i heard they cause torn chest but its a great workout. and add some push ups at the end of workout to.

Bicept:. Hammer curls i love hammer curls it does so much forarm and it devopes the middle to. Cocentration curls. and barbell curls are really good

Tricept: i do skull crushers on a 90degree bench work better that way in my opinoin and seated tricept press and the cable tricept pull down is good.

look on youtube killer e.g. bicepts workouts or look in bodybuilding excersies you find heaps of killer workouts.

heres a great youtuber hes the best very helpful. ATHLEAN-X

I would suggest checking out the 101-103 series from Damien they are very good when it comes to reaching hypertrophy. [ Register or Signin to view external links. ]

For increasing strength do 3-4 reps at 80-90% of your one rep max (e.g one rep max = 50kg, 85% = 42.5kg) for muscle definition do 6-12reps at 60-80% of your one rep max
Chest and Triceps
Warm Up: Dips & Triangle Press-Ups
Main Session: Incline bench press, cable fly's, dumbbell press, tricep pull down and skullcrushers, more dips with weight.

Go to bodybuilding if u want a good workout,


I am currently doing Temp sessions for all parts : 4010

Which mean 4 seconds down pause at the bottom 1 up.

It gets a good contraction/

Youtube it bro

_Mark wrote I would suggest checking out the 101-103 series from Damien they are very good when it comes to reaching hypertrophy. [ Register or Signin to view external links. ]

This is a really good series I did the upper chest workout and had a good pump at the end. Highly recommend it

Dyphate wrote

_Mark wrote I would suggest checking out the 101-103 series from Damien they are very good when it comes to reaching hypertrophy. [ Register or Signin to view external links. ]

This is a really good series I did the upper chest workout and had a good pump at the end. Highly recommend it

awesome, cheers boys

ATHLEAN-X has amazing videos for the workout's you are seeking, but remember to hit those legs