Joe Wicks the body coach triceps skull crushers ()Joe Wicks the body coach triceps skull crushers () © Copyright

Joe Wicks: Gun show workout

Before Joe Wicks became a megastar he was doing workouts and nutrition advice for this very mag. Here's his sleeve–splitting all-arm workout 

Every lad in the weights room wants one thing above all else – bulging arms. But most blokes over-train the biceps and neglect other muscles.

So here are my favourite arm-building exercises. Do four sets of 10 to 12 reps with a 30-second rest in between.

Rest for a couple of minutes between exercises, to get the most from the workout, and increase the weight as you get stronger. After all, no one wants pea-shooters for guns.

Joe Wicks the body coach barbell curls ()

 

Barbell curls

Biceps

Technique: Hold a barbell with an underhand (hands behind the bar) grip. Keep your elbows by your sides and raise your forearms until they’re vertical. The barbell should tuck under your chin. Lower until your arms are extended. Repeat.

10-12 reps, 4 sets 

Joe Wicks the body coach chin ups ()

 

Chin ups

Biceps, traps and lats

Technique:Hold the bar with an underhand grip and space your arms to outside shoulder width.
Pull your body up until your elbows come to your sides and your chin is above the bar. Lower yourself slowly, then repeat.

10-12 reps, 4 sets 

Joe Wicks the body coach weighted bench dips ()

 

Weighted bench dips

Triceps, deltoids and traps

Technique: Sit on a raised platform with your heels resting on a parallel platform. Place a barbell plate on your lap and push yourself up on your hands so your arms lock out. Lower yourself slowly off from the platform and down to the floor. Raise back up until your arms are straight, then repeat.

10-12 reps, 4 sets 

Joe Wicks the body coach triceps dips ()

 

Triceps dips

Triceps and pectorals

Technique:On a dip machine, push up until your arms straighten. Make sure you stick your chest out and keep your back straight. Then, with your knees bent at about 90 degrees and your legs crossed,
lower yourself slowly until your chest is at handle height. Push up again and repeat.

10-12 reps, 4 sets 

Joe Wicks the body coach triceps skull crushers ()

 

Triceps skull crushers

Triceps

Technique:Lie flat on a bench holding a barbell with a narrow overhand (palms facing away) grip. Push the barbell up so your arms are extended, then lower the bar to your forehead by bending your elbows. Extend your arms again, then repeat.

10-12 reps, 4 sets

For more workouts, check out Joe Wicks' back workout, Joe Wicks Leg workout and Joe Wicks' best of chest workout 

Photos: Malcolm Griffiths

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