Abel Albonetti’s 10 Aesthetic Training Moves for the Arms

These days, with so much emphasis on muscle size, strength, and power, many of us have forgotten how to train for anything other than performance. And while performance is important, physique goals such as building an Adonis-like physique can be just as vital.

First of all, your aesthetics won’t come if you don’t eat right. Because you’re constantly damaging your muscles, you need to repair them with lots of protein. Eat at least 0.8 grams of protein per pound of bodyweight each day and you’ll see that growth.

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But if you’re one of the thousands of people who crave the body of a Greek god over anything else, you need to train especially for aesthetics. Get it right, and one day you could find yourself on stage with a trophy in your hands.

Abel Albonetti’s Aesthetic Training Tip:

“With arms, I make sure to do plenty of work on both the biceps and the triceps. And just like with all my muscle groups, I start with relatively heavy weight for the first few exercises. Later in the workout, I go a little lighter and do more reps to further deplete the muscle. But when you’re trying to build muscle, you want to lift as heavy as possible—especially early on in the set—while keeping good form.”

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ABEL’S ARM WORKOUT

Perform A & B exercises as a superset.

EXERCISE 1A

BARBELL BICEPS CURL You’ll need: Barbell

bicep curl thumbnail
sets
12, 10×3, 8 reps
rest
On the final set, do a dropset.

EXERCISE 1B

LYING EZ-BAR TRICEPS EXTENSION You’ll need: Bench, EZ-Bar

Lying EZ-Bar Triceps Extension thumbnail
sets
12, 10×3, 8 reps
60 sec rest
On the final set, do a dropset.

EXERCISE 2A

SEATED DUMBBELL BICEPS CURL You’ll need: Bench, Dumbbells

Seated Dumbbell Biceps Curl thumbnail
sets
12 reps
rest

EXERCISE 2B

SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION You’ll need: Dumbbells, Bench

Seated Dumbbell Overhead Triceps Extension thumbnail
sets
12 reps
60 sec rest

EXERCISE 3A

EZ-BAR PREACHER CURL You’ll need: EZ-Bar, Preacher Bench

EZ-Bar Preacher Curl thumbnail
sets
12 reps
rest
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EXERCISE 3B

CABLE PRESSDOWN You’ll need: Adjustable Cable Machine, V-Handle Attachment

Cable Pressdown thumbnail
sets
12 reps
60 sec rest
Use v-bar handle.

EXERCISE 4A

INCLINE DUMBBELL BICEPS CURL You’ll need: Bench, Dumbbells

Incline Dumbbell Biceps Curl thumbnail
sets
12 reps
rest

EXERCISE 4B

DUMBBELL KICKBACK You’ll need: Dumbbells

Dumbbell Kickback thumbnail
sets
12 reps
60 sec rest

EXERCISE 5A

CABLE BICEPS CURL You’ll need: Adjustable Cable Machine, Straight Bar Attachment

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Cable Biceps Curl thumbnail
sets
15 reps
rest
Use rope attachment.

EXERCISE 5B

ROPE PRESSDOWN You’ll need: Adjustable Cable Machine, Rope Attachment

Rope Pressdown thumbnail
sets
15 reps
60 sec rest
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