Group Training Session | Biceps & Forearms Strength Workout скачать в хорошем качестве

Group Training Session | Biceps & Forearms Strength Workout

This workout features a group training session with six total participants, focused on building bicep strength, arm size, and forearm grip endurance. The session began with a 10-minute upper-body warm-up using multi-directional arm swings to increase blood flow, improve mobility, and prepare the elbows and shoulders for loading. Strength & Hypertrophy Work: Main strength movement: Standing barbell curl performed for 3 sets of 3 reps. Multiple progressive warm-up sets with lighter weight were completed prior to working sets. Each working set was performed with maximal load while maintaining near-perfect form. Standing close-grip preacher curls: *12, 10, 8 rep scheme. Weight increased slightly each set with the goal of losing only 1–2 reps per set and finishing close to failure. Standing incline bench-assisted dumbbell curls: *12, 10, 8 reps. Emphasis on a full stretch in the lengthened position by keeping elbows behind the torso and maintaining proper hand placement. Standing incline bench-assisted cross-body hammer curls: *12, 10, 8 reps. Designed to target the biceps brachialis, with a slight weight increase each set. Forearm & Grip Finisher Standing dumbbell head pickups: Performed for 10 reps per hand. The dumbbell was lifted by gripping the exposed head with the fingertips, lifting it fully off the floor. One rep was counted only after setting the dumbbell back down and fully releasing the grip. Completed for 6 total sets. If you found this workout helpful, please like the video to support the channel. Leave a comment below with questions, feedback, or workout requests. Subscribe for more group training sessions, strength workouts, and structured programming. #bodybuilding #personaltrainer #gymworkout #gym #workout