Get Hulk Arms Using This “Mean, Green, Arm-Busting Routine

by Callum B. Downes

 

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“Hulk Smash!”

Everyone’s envisioned themselves taking down a skyscraper or two with one foul swoop of their rage frenzied limbs. Now it’s time to shape those lofty dreams into terrifying reality with this “Mean, Green, Arm-Busting Routine”.

The Workout

Designed for Muscular Strength and Definition (Biceps, Triceps, Deltoids)

  • Complete 3 sets of 8 reps for each exercise in specified order, resting for 2 minutes between sets
  • Progress to 3 sets of 9 reps next session, then 3 sets of 10 reps after that
  • Start off lifting 70% of your one rep max weight and progress in 5kg increments every 4th session (chin ups excluded)
  • Always push till failure on the 3rd set for each exercise

The Exercises

  • Underarm Chin Up

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  1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
  3. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  4. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
  5. Repeat this motion for 4 sets of two reps less than your max in a row eg. 4 x 10 – 2
  • EZ-Bar Curls

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  1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
  2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
  3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
  4. Then inhale and slowly lower the bar back to the starting position.
  5. Repeat for the recommended amount of repetitions.
  • Dumbbell Seated Shoulder Press

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  1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip:Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions.
  • Tricep cable pull down

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  1. Start by setting a bar attachment (straight or e-z) on a high pulley machine.
  2. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
  3. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
  4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
  5. Repeat for the recommended amount of repetitions.
  • Alternate Hammer Curls

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  1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  5. Repeat the movement with the left hand. This equals one repetition.
  6. Continue alternating in this manner for the recommended amount of repetition
  • Alternating Deltoid Raise

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  1. In a standing position, hold a pair of dumbbells at your side.
  2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
  3. Return the weights to your side.
  4. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
  5. Return the weights to the starting position and continue alternating to the front and side.

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