Our arm is one of the most noticeable body features after our face, and a flabby or fat arm could ruin your physique or fashionability.
Thus, it is imperative to keep every part of your body in shape, but the emphasis will be on biceps today. It is noteworthy that not everyone would have the passion or drive of a professional body builder. But you can still have ripped biceps with these simple workout routine, irrespective of whether you are a gym shark or a rookie.
1. Box like push up:
Just as the name suggests, all you need for this push up routine is a box or staircase or any studry square- like furniture at home. Your two hands will be on the static box or stairs, while your two legs will be on the floor. Then you lift your body up and down. Avoid moving your hands off the box and your legs must remain static on the floor. Only your body and elbow should do the movement. Remember elbow should be bent at 45 degree angle. This routine helps to tone your biceps and triceps and result is noticeable within a short period. You can start with 20 reps for a beginner, then you increase your reps as your body adjusts.
2. Dips routine:
This routine could be exciting due to the fact that you can use any wooden or iron equipment at home, you could use two wooden or iron chairs facing each other, your water tank carrier pole and even the standard dip equipment at the gym. Just grip any of the above mentioned instruments with your hands, then lift your legs off the group as you bend your elbow, then you go up and down while you avoid your legs from touching the ground totally as you come down. Repeat every 2 seconds. This will help tone the biceps and triceps.
3. Chair dip:
While the regular dip focuses on your back, hip, triceps and biceps. This chair dip specifically targets your biceps and triceps. All you need do is to get a chair, static precisely to avoid shifing of the chair which may injure you. Place your palms slightly behind your hip on the chair, then keep your elbows pointing straight behind you while ensuring your body is close to the bench as possible, then you go down and up. Do 20 reps, rest for 5 seconds and continue.
4. Upward cable grip:
The upward Cable grip can be performed while standing or sitting, this resistance, and increases the strain on your biceps and triceps. Hereby making the toning or ripping more effective. You will stand or sit with your feet and shoulder widely apart, while facing a cable machine with the machine’s cable set high above the head. Then hold the cable with both hands facing forward and arms extended straight towards the height of the cable, as you pull it down, then you release it to go upward again while keeping your elbows and shoulders stationary, then observe the movement repeatedly.
This squeezes your biceps and triceps, hereby giving it a toning or ripping effect. Repeat 20 reps for a start and increase the reps as your body adjust.
5. Downward cable grip:
This is the inverted version of upward Cable grip, which can also be performed while standing or sitting, You will stand or sit with your feet and shoulder widely apart, while facing a cable machine with the machine’s cable set to the lowest level, probably feet level. Then hold the cable with both hands facing downward and arms extended straight towards the lowest level cable, as you pull it up, then you release it to go downward again while keeping your elbows and shoulders stationary, then observe the movement repeatedly. This squeezes your biceps and triceps, hereby giving it a toning or ripping effect. Repeat 20 reps for a start and increase the reps as your body adjust.
6. Side ways cable flex:
This routine is so easy, all you need do is stretch out your arms side ways, parallel to the ground, while standing between two crossover cable machine. Then hold a cable in each hand. Then you pull the cable on the left hand toward your head, without moving your right arm. Slowly straighten your left arm, then repeat the move with the right arm. Do 20 reps and rest for 5 seconds, then continue the routine. This will keep tension on your biceps while alternating flexed muscles.
7.Get proper sleep duration each night:
Nothing helps a muscle to heal like a good night sleep. Aim to get between 7-9 hours of sleep each night by establishing a sleep routine to follow, including a 60-90 minute period to relax before bed. During this time, shut off your phone and do something relaxing, like reading or meditation. Getting 7-9 hours of sleep each night will also restore your energy levels enough to improve your workout the following day while also repairing the stressed muscle of the previous day work out.
Conclusively, the biceps and triceps can be ripped easily, with the afore mentioned workout routine, and we carefully selected the easiest but effective routines. So it doesn't matter who you are, whether a fitness enthusiast or just a regular person who is not so in to fitness, the above routine will get you the desired ripped biceps result.