How to pump hands

 Elaboration biceps optimally combined with study of the forearm. For pumping biceps use rises with EZ barbell on the bench Scott. This exercise is a basic and best isolates the biceps, focusing all the attention on him and making cheating impossible. Finalize the elaboration of alternating bicep curls with dumbbells, then go to the forearm. Pick up a reverse grip EZ bar and stand in front of a mirror. Bending your elbows, raise the bar as high as possible, soak three or four seconds, then slowly lower.

To work out the best triceps exercises will be a French press. Lie down on the bench and take the reverse grip EZ bar. Stretch your arms in front of him with the rod, and then bend them at the elbows so that the knuckles will touch your forehead. Then slowly straighten them. After this exercise, go to the extension of the hands of the head. Stand directly in front of the mirror, and then pull up the arm with dumbbell. Slowly bend it so that it will be you behind your head, and then straighten. Finalize the elaboration triceps using a simulator for the press to the bottom. Perform three to four sets to complete failure of the muscles.

To work on the shoulder carry lifts dumbbells to the sides and front of him from a standing position. To do this, use dumbbells with an average weight. After that, go to podmu dumbbells over itself. Do this exercise slowly as possible. Finalize the exercise zhimom rod standing because of the head. This will help you work out the best of the delta that will add hands massiveness and relief.

Do not forget about sports nutrition and good sleep. Your diet must contain enough protein for normal growth of muscles, and your mode - enough time for rest, which will provide a fast muscle growth.