Yahoo News This Dumbbell Finisher Will Leave Your Arms Pumped For Days
Big compound lifts and metabolism smashing cardio bouts may make up the mainstay of your training, but once you’ve ticked all of those boxes there’s nothing wrong with a good old fashioned, sleeve stretching pump.
In fact, for maximum muscle growth chasing the pump is more than just a fun bonus round, it’s absolutely necessary. Throw in this arm engorging circuit at the end of your next workout to maximise your gains, in minimum time.
Complete the following skin-splitting routine as quickly as possible – start with 25 reps of both movements back to back, followed by 20 of each, then 15, 10 and finally five. Rest only as you need in order to maintain perfect form, but be warned, you're risking being arrested for handling swollen goods.
Bicep Curl x 25, 20, 15, 10, 5
Stand tall with a pair of dumbbells at your sides, your palms facing towards you. With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders. Squeeze here and lower the weights under control taking a 3 count to bring them down, fighting them all the way and repeat.
Dips x 25, 20, 15,10, 5
Jump up on two parallel bars with your palms facing inward and your arms straight. Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward. Drive yourself back up to the top and repeat.
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