Category: rutinas

Pinwheel Curl

Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms. To build big biceps, you need to add in some neutral-grip exercises. A neutral grip (thumbs up, palms facing one another) will hammer the …

How to Train Your Calves Without a Machine

Here’s how to hit your calves in your home gym without having to buy a calf machine. I’m usually a fan of using free weights over machines, but calves are an exception. Machines are simpler and work better. But what if you work out in a home gym …

Bigger Arms & Shoulders, Fast

5 Tri-Sets and Quad-Sets for Size What Are Tri-Sets and Quad-Sets? Tri-sets are three exercises done back to back. Quad-sets are four exercises done back to back. You can do them whether you’re on a body part split, a push-pull routine, or doing full-body workouts. You can do …