Big Arms ( grandi braccia ) è la scheda numero 3 dei piani di allenamento “Esercizi braccia” per bicipiti e tricipiti. In questa scheda metto i due gruppi muscolari in super-serie facendo un esercizio di bicipiti + un esercizio di tricipiti senza pausa. Se non fai bicipiti e tricipiti nello stesso giorno, puoi eseguire gli stessi allenamenti singolarmente. Ricordati che questa scheda fa parte sia del piano di allenamento bicipiti ( rileggi la scheda 1 e la scheda 2 ) che di quello tricipiti ( scheda 1 e scheda 2 ). Ogni scheda dura 3 settimane, in totale sono 4 schede per gruppo muscolare, in questo modo il piano di allenamento dura 3 mesi.
Scheda n° 3 di esercizi braccia: bicipiti + tricipiti.
Esercizio n°1 – Curl con bilanciere EZ ( bicipiti ) + French press seduto ( tricipiti ): 4 serie X 12 + 12 ripetizioni.
Esercizio n° 2 – Curl con bilanciere a presa inversa ( bicipiti – figura A ) + French press sdraiato ( tricipiti – figura B ) + Distensioni con bilanciere a presa stretta su panca piana ( tricipiti – figura C ): 4 serie X 12 + 12 + 12 ripetizioni.
Esercizio n° 3: 4 serie stripping da 8 + 8 + 8 al Curl con corda ai cavi bassi ( bicipiti ) + 4 serie X 12 ripetizioni ai Dips ( tricipiti ).
Esercizio n° 4: 2 serie X 15 ripetizioni di Curl con manubri con rotazione ( bicipiti ) + 2 serie stripping da 8+8+8 di Pushdown con corda ai cavi ( tricipiti ).
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