Dmitry Smirnov is a well-known expert in the fitness industry. He knows how to quickly increase the musculature of the arms without too much time. There are special sets of exercises designed specifically for the upper limbs.
According to one of the programs, Dmitry advises to practice 1 month three times a week. If you do everything correctly, the hands will become larger and more embossed due to a larger volume of muscles. The coach does not recommend this program if a person has recently started visiting the gym. Exercises are quite complex from a technical point of view.
Basic information
Each exercise should be done with three approaches, each with three repetitions.
It is necessary to constantly monitor the technique of execution. Exercises are divided into several blocks. The duration of rest between sets is 90 Seconds.
French press
You need to lie down on the bench, lift the shells so that the vultures look in one line. You can not spread your elbows to the sides. After lowering the dumbbells to the forehead, you need to return to the starting position and repeat.
Standing lifting with projectiles on the biceps
They become straight, the legs are placed shoulder-width apart. The shells are lowered from the hips to the sides, and the palms are deployed inward. Elbows should be pressed against the trunk, dumbbells should be raised to the shoulders, while simultaneously unfolding the palms. Return to the starting position and repeat.
Lifting dumbbells on standing biceps
In an upright position, you need to put your feet shoulder-width apart, take the bar with the lower handle. Brushes should be located slightly wider than the shoulders. Then bend your arms and lift the bar to the shoulders. After that, return to the starting position and repeat the exercise.
Pumps with bars
The man puts his hands with his palms on the bars. The ankles should be crossed and tightened between the shins. You can also hang a dumbbell on the belt. Then the arms bend and descend to shoulder level.
Sweater
The man is suspended from the crossbar, clinging to it with an inverted handle. His palms are located shoulder-width apart. It is necessary to reduce the shoulder blades and tighten so that the chin is above the crossbar. You need to slowly return to the starting position and repeat everything again.
Press the rod with a narrow handle horizontally
You should lie down on a bench, bend your legs and put your feet on the floor. The shoulder blades are reduced, the chest is brought forward, and the bar is removed from the rack with a narrow handle. Then the person lowers the bar and touches the chest. Strongly squeeze the projectile and return to the starting position.
Finess Head 