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Tuesday, January 7, 2020

BBcom on US Sports Net Featuring: Massive Pump Arm Workout | Abel Albonetti and Lose Your Saggy Arms Fat Fast

This intense, high volume bodybuilding arm workout will help put on size and build bigger arms! If you're looking to round out your muscular physique, try this workout from Abel Albonetti
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| Abel Albonetti's Super Pump Biceps & Triceps Workout|
 1. Superset
a. Seated EZ-Bar Arm Blaster Curl: 10 reps, 5 sets
b. Standing EZ-Bar Arm Blaster Curl: 10 reps, 5 Sets
2. Decline Bench EZ-Bar Skull Crusher: 5 sets, 10-12 reps
3. Superset
a. Arm Blaster Alternating Hammer Curls: 4 sets, 10-12 reps
b. Single Arm Seated Over Head Extensions: 4 sets, 10-12 reps
4. Superset
a. Single Arm Preacher Curl: 4 sets, 12-15 reps
b. Single Arm Cable Extensions: 4 sets, 12-15 reps
5. Superset
a. Cable Rope Over Head Extensions: 5 sets, 12-15 reps
b. Single Arm Cable Concentration Curl: 5 sets, 12-15 reps
6. BFR Training Superset
a. Rope Push Downs: 5 sets, 15 reps
b. EZ-Bar Cable Curls: 5 sets, 15 reps


Lose Your Saggy Arms Fat Fast


By: Joe Gagliano

Saggy Arm Fat Exercises Firm Up Your Arms Fast




Alot of women tend to have problems with excess arm fat or saggy arm syndrome. We are going to look at some arm specific exercises and how doing a total body workout will help you a great deal to get rid of your saggy arm fat. I am sure you have heard that trying to spot reduce any body part doesn't work. Usually spot reduction is associated with your abs but it goes for any muscle group.

Only concentrating on specific exercises for a particular body part are not going to get it done. Saggy arm fat, get a firm butt, slender thighs or to get tight abs. Yes I do reccomend doing some specific body part exercises (we will get to that in a minute) but the bulk of your workouts to get rid of that arm fat is a total body workout.

Total body workouts concentrate on using exercises that use more than one muscle group. As an example your workouts should always include 3-4 of the following exercises.

* Squats * will work not only your Legs(get slender thighs) but also tighten your Abs, Lower Back and is great cardio and burn fat from all over your body.

* Deadlifts * Legs, Back, Arms, Abs (my personall favorite) cardio

* Clean and Press * Legs, Back, Arms, Abs, Delts and cardio (another of my favorites)

* Dips * Chest, Shoulders and Triceps

* Pull-Ups * Arms, Shoulders and Back

* Incline Bench Press * Upper chest, Triceps, Shoulders

* Burpees * (with or without added weight) Legs, Chest, Unreal cardio and Fat Burning

There are others but hopefully you get the idea. As I said 3-4 exercises - 3-5 sets - 3-8 reps. Work heavy (yes ladies you to you want to get rid of that saggy arm fat right?) use intensity and cut down on your rest time between sets(for added fat burning).

Before I give you some arm specific exercises let's touch on one other main point. Nutrition. Without eating clean your efforts in your workouts will fall short. You Can't Out Train A Lousy Diet. Hopefully you know the drill 4-5 meals a day, lean beef, chicken, fish, vegetables, fruits and drink water. But we are not talking nutrition here but how to get rid of saggy arm fat so let's continue.

As we talked about do your total body workouts 3-4 compound exercises then if you feel the need 1-2 workouts a week ( in reality once a week should be plenty) do one bicep and one tricep exercise from this list.

If you are working your compound exercises hard do 2-3 sets and keep your reps a little higher 8-10.

Biceps:

* Barbell Bicep Curls *

* Dumbell Curls *

* Reverse Grip Chin-Ups * Palms facing you

Triceps:

* Close Grip Bench Press *

* Diamond Push-Ups *

* Two Arm Dumbbell Tricep Extension *

So there it is the fastest way to get rid of saggy arm fat, get a firm butt, slender thighs and tight abs. Concentrate on the compound exercises, workout with intensity, add weight when you can or cut down on rest between sets. And don't forget about your eating.

 Bonus Exercise:

Kettlebell Swings - Perhaps the best total body exercise there is. Works your butt, hamstrings and lower back and extreme cardio and fat burning. If your not doing swings learn how and get them into your workouts you'll thank me. trust me on this one.

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