Za samo 30 minuta do savršenih mišića ruku - TRENING + SUPLEMENTACIJA-Muscle Freak

If you were convinced that you can have perfect arm muscles only if you spend too much time in the gym, we have great news for you. It is possible to achieve this result if you try the 30-minute program, which we write about below. Build hands that have shape, definition and size by following these rules. Enjoy your hands!

If you change the position of your arms and the rotation of your joints, you can emphasize and emphasize every significant muscle. You have to keep in mind the fact that your hands are involved in every upper body exercise, so you only need a little specialization to make your hands perfect and ultimately happy with your result.

30 minutes of powerful arm training

During this program you will learn how to apply different techniques and achieve the desired results, ie. strong and shaped hands. You will do three pairs of exercises while supporting triceps movements with biceps movements.

You will start with strong strength training first, and then you will increase the number of repetitions to increase muscle mass (hypertrophy). This program will give you everything you need to build both the shape and size of your triceps and biceps.


  1. JM Press (combination of 2 exercises - narrow push for triceps on a flat bench and French push.): 4 sets, 5 reps

- JM press will contribute to your bench (if you are interested in strength), as well as your triceps from a visual point of view (if you are more bodybuilding oriented).

  1. Chin-up (folds - with palm to face): 4 sets, 5 reps


  1. Dips - Triceps Version: 3 sets, 10 reps

  1. Barbell Reverse Curls. Exercise that primarily affects the forearm muscle region: : 3 sets, 10 reps


1. Standing Dumbbell Triceps Extension: 3 sets, 15 reps

2. Biceps flexion with dumbbells on a sloping bench - lying (Incline Dumbbell Curl): 3 sets, 15 reps

Recommended supplements;

Before training:

For abnormal "pump" and vascularity in the hands, we recommend N.O. Xplode. In addition to increased biceps tone N.O. - Xplode will give you tremendous endurance and strength to get the most out of your training.

BSN - Н.О. - Xplode

During training:

Recovery and hydration during training is necessary to achieve the largest and most defined biceps. BCAAs will help you gain definition of your biceps while maintaining muscle mass.

OptimumNutrition - BCAA train and sustain

After training:

In order to have meaning and function, the whole training should be accompanied by a quality and rich protein shake immediately after training. Syntha 6 will give you everything you need and will nourish your biceps for up to 6 hours after consumption.

BSN - Syntha 6

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