In my years working in a gym and more importantly enjoying working out, I have come up with my own little work out routines, exercises and other type things that keep me on my toes and make me still enjoy exercising all these years later. Today I want to share with you a technique that I have used for years to keep my arms in the best shape. Now the cool thing about this is that if you want to get really big arms then you can by increasing the weight and doing fewer reps. But if you want to just tone up and get rid of that lose skin then using more reps, but with a lighter weight, my sandwich technique can do that.
What Is The Sandwich Technique?
Well most people when they train their arms only do triceps and biceps exercise and that is fine, but in between these you have the brachialis. Training your brachialis along with your biceps and triceps can give you that kick your arms have been missing. I call it the sandwich technique because I class my biceps as the top bread, brachialis as the meat and triceps as the bottom slice of bread. The idea is you do one exercise right after the other. I have a few biceps and triceps exercise bellow for you to look at, but the key to this work outis after you do a biceps exercise you do the following.
Incline Hammer Curls. To do this sit on a bench with that is slightly inclined so that you back is leaning a little bit back. Grab two dumb bells that are at a weight where you can manage at least 8 reps with each arm. Now hold the weights so that rounded (or square, diamond whatever type of weights you have) is not at your side. Then lift the right one and lower it and then do the same for the left. You want each rep to last about 2-3 seconds up and down. No rest in between! Go like an engine.
So the idea is you pick a biceps exercise do say 10 reps, move straight on to your set of incline hammer curls and then do 10 sets of one of the triceps exercise. You want to do this at least four times. Mix up the exercises if you want to keep things interesting.
Here are a few easy and pretty standard bicep exercises that I use with the sandwich technique. These are easy to do and pretty much anyone who has ever been to gym induction knows how to do these. All of these you should be aiming to do between 8-12 reps and 3-4 sets.
Alternate Hammer Curls: This is kind of like the brachialis exercise we talked about. Except here you are standing and if you want you can turn the dumb bells as you are bringing them up to your chest.
Close Grip EZ Bar Curl: I love this exercise! You get a great pump doing this bad boy. I prefer a EZ bar, but it can be done with a regular barbell if your gym does not have one. It’s the same idea as the barbell curl except you hold the bar right in the middle with your hands nearly touching. Balance can be an issue for some people so to start with use a light weight.
Ok so here we have a few really basic triceps exercises that are easy to learn to do and most of you will probably already know how to do them. Like the biceps exercise aim to do 8-12 reps and 3-4 sets.
Triceps Pull Downs (Bar): using a pull down bar (or whatever name you have for them) do a set of triceps pull down. Now to me there is no better exercise than this one for getting the triceps toned, but that is only if you do them properly. People have a tendency to use too much weight and as a result their triceps are not doing all the work.
Triceps Pull Downs (rope): Next up is the same exercise, but you use a rope to do it. Now after a while what I would recommend is actually lowering the weight a little bit and as you pull the rope down turn your wrists a little bit and hold it for a second before going back up.
Dumb Bell Triceps Extension: For this one you need just one dumb bell. To start with use a really light weight until you get the technique right. Using two hands hold the dumb bell by one of the weight plates above your head. Slowly lower it down until you feel the burn in your triceps. Then slowly raise it back up. I have been downing this exercise for well over a decade and even now occasionally I will bump myself on the head with the dumb bell, so be careful!
You might also find helpful this related article: Five Exercises To Tone Up Those Arms