if you're looking for a challenging
workout to grow your biceps and triceps
stay tuned. fit media channel's advanced
workout will leave your arms feeling
pumped like never before.  you're going to
see some heavy lifting in this video and
for maximum results you'll need to push
yourself to but always train safely and
with a weight you can control ready to
get started let's go
to warm-up and for your first exercise it's EZ bar curls
start with a couple of warm-up sets
using a light weight and aim for 20 reps
squeeze your biceps on every rep to
really get the blood flowing to your arms
now add some weight for your first
working set. you're going for five sets
in total increasing the weight and
lowering the reps each time.
start with 10 reps for your first set. easy bars are
specifically designed to better isolate
your biceps and reduce the stress on
your wrists
on to set two.  increase the weight and go
for eight reps keep your elbows close to
your sides,  your body straight and try
not to swing the bar
you may lose form as you increase the weight. that's fine just keep the focus on the squeeze
increase the weight again for set three
and go for six reps you should now be
close to your maximum weight
for the fourth set
keep your max weight,  this time you'll
probably hit around four or five reps
but you're not done with easy bar curls
just yet because you're going to finish
this exercise with a triple drop set.
ready?  let's do this!
still at max weight,  go for another four or
five reps then take off half the weight
and hit another six to eight reps
make sure your biceps are doing the work
finally drop to a light weight and pump
out as many reps as you can
that means  going to failure always squeezing hard at the top of every rep
next up dumbbell curls three sets of 12
to 15 reps your biceps are pretty
wrecked from that superset so now you
can use a lighter weight to keep the
focus on squeezing at the top of every
rep
on this exercise you're alternating arms
so you can really concentrate on that
mind-muscle connection
exercise three will further isolate the
biceps,  its overhead cable curls
again keep the focus on that squeeze three
sets of 12 to 15 reps
don't let your elbows move around at the
top,  and as this is our last bicep
exercise we're going to go all the way
to failure
so that's biceps done,  now get ready to
go heavy again as we start with triceps
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so onto triceps starting with skull
crushers using an EZ bar and a flat bench
you're going for three sets again
increasing the weight and lowering the
reps each time, make sure you only extend
at the elbows don't let your arms to
move back and forth
increase the weight for the second and
third sets
to fully engage your triceps stretch as
you lower the weight and squeeze for a
second at the top
next overhead tricep extensions four
sets of ten to twelve reps alternating arms
with a dumbbell will help you focus
on that all-important mind muscle connection
as with our biceps workout the second
exercise isn't about the weight, this is
about focusing on that squeeze full
range of movement on every rep
stretching at the bottom squeezing at
the top to finish, head back to the cable
machine for tricep pushdowns with a rope,
three sets each to failure
leaning forward a little, keep the pace
slow and steady and lock your elbows at
the bottom of the movement to give your
triceps a full squeeze
so that was your advanced workout to
help you build bigger arms
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