Here at Kaos Theory Fitness we know you al love to get some biggers arms and also get fit, here's some exercises to get you going
Barbell Bicep Curl:
Equipment: Barbell or EZ bar
Instructions: Stand with your feet shoulder-width apart, hold the bar with an underhand grip, and let it hang in front of your thighs. Keeping your upper arms stationary, curl the barbell up toward your chest by contracting your biceps. Slowly lower the bar back to the starting position. Repeat for the desired number of repetitions.
Hammer Curl:
Equipment: Dumbbells
Instructions: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your torso. Keep your upper arms stationary and curl the dumbbells up towards your shoulders by contracting your biceps. Slowly lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.
Close-Grip Bench Press:
Equipment: Barbell or dumbbells
Instructions: Lie flat on a bench and hold a barbell or dumbbells with your hands shoulder-width apart, palms facing away from you. Lower the weight to your chest by bending your elbows. Push the weight back up by extending your arms, keeping your elbows close to your body. Repeat for the desired number of repetitions.
Tricep Dips:
Equipment: Parallel bars or dip station
Instructions: Position yourself between the parallel bars or on the dip station, supporting your body with straight arms. Lower your body by bending your elbows until your upper arms are parallel to the ground. Push yourself back up to the starting position by extending your arms. Repeat for the desired number of repetitions.
Skull Crushers:
Equipment: EZ bar or dumbbells
Instructions: Lie flat on a bench and hold an EZ bar or dumbbells with an overhand grip, arms extended above your chest. Keeping your upper arms stationary, lower the bar toward your forehead by bending your elbows. Extend your arms back to the starting position. Repeat for the desired number of repetitions.
Preacher Curl:
Equipment: Preacher curl bench or adjustable bench with a pad
Instructions: Sit on the preacher curl bench, or place an adjustable bench at a slight incline, and rest your arms on the pad. Hold a dumbbell or EZ bar with an underhand grip, palms facing up. Curl the weight upward, squeezing your biceps at the top. Slowly lower the weight back down. Repeat for the desired number of repetitions.
Concentration Curl:
Equipment: Dumbbell
Instructions: Sit on a bench and hold a dumbbell with one hand, resting your elbow against your inner thigh. Fully extend your arm and curl the dumbbell up toward your shoulder while contracting your biceps. Slowly lower the weight back down. Repeat for the desired number of repetitions and then switch arms.
Barbell Overhead Tricep Extension:
Equipment: Barbell or EZ bar
Instructions: Stand with your feet shoulder-width apart and hold the barbell with both hands, palms facing up. Raise the barbell overhead by fully extending your arms. Keeping your upper arms close to your head, lower the barbell behind your head by bending your elbows. Extend your arms back to the starting position. Repeat for the desired number of repetitions.
Cable Tricep Pushdown:
Equipment: Cable machine with a straight bar attachment
Instructions: Attach a straight bar to the high pulley of a cable machine. Stand facing the machine and hold the bar with