The arms are one of the areas of greatest attention for most gym-goers, probably because it is the part of the body that people will notice a change in first. Not only that, but having more muscular arms reduces your risk of injury and can help improve your posture, helping to protect your bones and stabilize your joints. Most importantly, who doesn’t want to look like Chris Hemsworth, the God of Big Arms?
Working on your arms is probably the most accessible place to start when you’re in the gym, but what if you work out at home? According to bodybuilder and home training expert Ivan Rusakov, all you need is a weight (either adjustable dumbbell) to get visibly bigger arms at home, which can be done in just 30 days.
Rusakov took to YouTube to show off his 30-day arm routine that he says can guarantee results. He takes into account the anatomy of the working muscles of the arms, as well as demonstrating incorrect technique and the number of sets and reps:
Ivan Rusakov is visibly
The video consists of eight exercises, each with a different number of sets and reps. According to Rusakov, the exercises that will give you access to the paradise of big arms are:
- Seated Overhead Extensions: To Bomb the Triceps
- Single DB Curl – one for the biceps
- Concentration Curl: Some More Bicep Action
- Seated DB kickback – returning to the triceps area
- Seated curl with twists – back to biceps
- Dumbbell Lateral Raises: Move to Delts
- DB Front Raises – More Deltoid Activation
- Wrist curl – finishing with the forearms
“If you want a quick body transformation, then the video is also suitable for you, since it is designed for 30 days of transformation,” says Rusakov. “This is the most popular sports challenge, and it’s easy to adapt and do it for just one month.”
Although he adds that these movements must be applied to a proper and regular regimen along with conscious nutrition.
“If you’re already an advanced athlete, you can add a couple of these exercises to your training program and see for yourself how effective it is.”
