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Hello everyone How are you all?

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I am here again with another informational 
video.

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In today’s video I will share with you

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a very good workout schedule

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which I have designed for you people for 
arm’s training.

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because we all want a good arms

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Whenever you wear, t-shirt arm is the area

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which is most visible.

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For that you always do arm training at gym,

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and never forgets to do it.

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But please watch this video till end

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because I will share some mistakes we do 
unknowingly

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Due to which the hardwork we put on

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the training doesn’t come out to be in great 
results

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Let’s start the video

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One question which people always asks me

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whether we put less weight and do more repetitions

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Or we put more weight and do less repetitions

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Let’s come out of this confusion

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and do follow today’s workout schedule

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and let me know

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In today’s work out video

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number of exercises we will do is 6

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In which three exercise will be for biceps 
muscle

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and three for triceps muscle.

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In all the exercises there is a good combination 
of compound and isolation

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with low repetition range to high repetition 
range.

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This is my promise that you will feel pump 
in your muscle

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and your arm will get train properly

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In the beginning of workout schedule,

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we will first train biceps muscle.

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But you must do warm up before going to main 
exercise

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In which you will take a light weight and 
do 15-20 curl repetitions.

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Now our first exercise will be hammer dumbbell 
curl.

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which you will do by standing straight,

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chest lift, core tight.

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and lift your dumbbell at full range of motion.

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Squeeze your muscle,

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hold here

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and then breath out.

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Then release slowly.

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Same you will perform with another hand.

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Don’t do it quickly, control muscle

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and target it.

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We will have 4 working sets.

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In each set the repetition will be 6-10.

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In each set you can add weight

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and try to fatigue your muscle.

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We are performing second exercise which is

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Barbell Curl.

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In this exercise too, you can take heavy 
weight.

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You repetition range will be 6-10.

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but do it very carefully

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only then you will target your muscle.

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Let me show you how.

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The distance between both the hands will 
be shoulder width.

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Then you will lift the bar with full range 
of motion.

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Don’t move your elbows much.

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Release it very carefully.

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And keep one thing in mind that

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your upper body will not move.

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Lift it up slowly, squeeze your biceps and 
release it carefully.

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You will perform three sets of this exercise.

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Third and last exercise of biceps muscle 
is

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Close Grip Reverse Pull Up.

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You have to keep one thing in mind that

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whenever you will pull your body

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You will pull it from your bicep’s strength.

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Let me show you.

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Take a grip, hang yourself

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And pull yourself from biceps strength.

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And squeeze the muscle properly.

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And whenever you go up, just breath out.

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Like in previous two exercises,

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you have maintained a low repetition range.

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but, in this exercise,

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you will keep the repetition range high

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which will be between 12-15

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and your number of sets will be two

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And if you are not able to do this exercise 
by yourself

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then you can also take help of someone else.

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Now after biceps muscle we will train out 
triceps muscle

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And the first exercise of triceps muscle 
is

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Triceps push down.

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In which we will use this V handle.

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But if you don’t have V handle,

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you can attach rope too.

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You have to keep in mind that

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triceps muscle first exercise will be in 
high repetition range.

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means in each set you will perform 15-20 
repetitions.

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The way of doing it is simple.

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Knee soft, bent pelvic bone, elbows fixed,

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and take out the handle maximum low

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till your elbows gets straight

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And squeeze your triceps muscle and breathe 
out.

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And let’s keep doing.

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No of sets you will do here is 3.

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Second exercise of triceps muscle is

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close grip bench press

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You have to keep in mind that

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you will do low repetition range which will 
be 6-10.

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Then choose your weight accordingly.

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Let me show you.

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Lie down.

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Here you have to keep in mind that

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you will not hold bar closely.

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You may get strain in your wrists.

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Take a normal grip which can be 8 inches.

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Take the bar straight down

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Focus on your triceps muscle.

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And then lift the bar from triceps muscle 
strength.

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Full range of motion, squeeze your muscle 
and breathe out.

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Slow and steady.

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Number of sets will be 3.

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Third and last exercise of triceps muscle

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we are going to perform here is

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Parallel bar dips.

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In this exercise we will perform moderate 
repetition range

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which will be 10-12.

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You have to keep two things in mind that

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you will not bend your upper body much

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and try to keep your elbows close.

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Go down slowly.

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Then go up.  Straighten your elbows.

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Squeeze your triceps muscle and breathe out.

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You will perform two number of sets of this 
exercise.

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This was our workout schedule.

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Now I will tell you few mistakes which generally 
people attempt

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and it hampers their muscle growth.

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But before going to mistakes,

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There is good news for all of you.

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And that is big billion-day sale is live 
on Flipkart from 16-21

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In which you will find special offers on 
big muscle’s all the product.

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So, before sale goes end buy products for 
you

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And in this sale big muscle has launched 
a big pack of

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Real mass gainer which is available in 1.5kg

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which is available only on Flipkart

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This mass gainer can be consumed by both 
male and female.

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And you will get this in three amazing flavours.

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I am giving you link in the description box,

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click there and check out

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Now come move forward towards the mistakes.

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First mistake which people do is to lift 
too heavy.

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It means people due to ego lifting or watching 
each other

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start to lift too heavy weight that they 
don’t connect with their muscles.

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Even their joint’s gets more involved.

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Don’t do this thing during your workout.

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I know heavy lifting is important

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but you have to choose appropriate weight 
for yourself

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So that you can control the weight

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And make a connect with your muscle during 
the lifting.

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You do the second mistake from your first 
mistake

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which is partial range of motion.

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Means you are not able to perform repetitions

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in full range of motion in order to perform 
heavy lifting.

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So, I will suggest you to do the exercise 
with full range of motion

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so that your muscle gets train properly and 
grow.

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Third mistake is too much elbow movement.

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When you do biceps, you lift your elbows 
too much during the lifting.

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That should not be done.

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When your elbows are fixed your muscle gets 
trained better.

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Same goes with the triceps muscle,

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I have seen a lot people moving their elbows 
back and forth,

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which should not be done.

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Means in both biceps and triceps your target 
must be that

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you should not move your elbows too much.

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Fourth mistake is more focus on cables and 
machines.

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A lot of people complete their whole work 
out in

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cables and machines.

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Don’t do this.

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Plan a good workout schedule for yourself

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in which you will use machines, cables and 
free weight.

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So that your muscle will get train properly 
and

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you will train each and every head properly 
for better growth.

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Fifth mistake is overtraining.

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A lot of people for growing their muscle 
quickly

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start training their muscle 3 times in a 
week.

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Don’t do this

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Because these biceps and triceps are very 
small muscle

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which also work during push and pull and

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in addition to that,

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you train them 3 times a week due to which

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your muscle get fatigue and can’t recover 
easily

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due to this your muscle get hamper.

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You can train it 1-2 times a week

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if you want a good growth for your muscle.

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Before ending this video, I want to thank 
each one of you for loving this channel

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and showering love on us.

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Thank you so much from the core of my heart.

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Do watch this video and follow this schedule

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And let me know if you get any results.

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The mistakes I have told you at the end of 
this video,

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don’t do them then only your arms will grow 
properly.

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Take care of yourself and your family.

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Till then good bye.