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30 MINUTE ARM WORKOUT FOR MASS

*MACHINE PREACHER CURLS
3X15,12,10
DROP SET: 1 X 10-5-5
60 SECS REST

*CABLE ROPE TRICEP PRESS DOWN
3X15,12,10
DROP SET: 1 X 10-5-5
60 SECS REST

*STATIC HOLD CURL
2X5-5-5-5-5-5
2X4-4-4-4-4-4
60 SECS REST

*MACHINE TRICEP PRESS DOWNS
3X15,12,10
DROP SET: 1 X 10-5-5
60 SECS REST

BEHIND THE BACK CABLE CURLS
3X10 SLOW NEGATIVES + AS MANY REPS AS POSSIBLE
45-60 SECS REST

CABLE CROSS BODY TRICEP PRESS DOWN
3X10 SLOW NEGATIVES + AS MANY REPS AS POSSIBLE
45-60 SECS REST

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Anatomy and function of upper arm muscles
The upper arm contains two compartments, known as the anterior compartment and the posterior compartment.

Muscle movement
Before learning about the different muscles, it’s important to understand the four major types of movement they’re involved in:

Flexion. This movement brings two body parts closer together, such as the forearm and upper arm.
Extension. This movement increases the space between two body parts. An example of this is straightening the elbow.
Abduction. This refers to moving a body part away from the center of the body, such as lifting the arm out and away from the body.
Adduction. This refers to moving a body part toward the center of the body, such as bringing the arm back in so it rests along the torso.
Anterior compartment
The anterior compartment is located in front of the humerus, the main bone of the upper arms.

The muscles of the anterior compartment include:

Biceps brachii. Often referred to as the biceps, this muscle contains two heads that start at the front and back of the shoulder before joining together at the elbow. The end near the elbow flexes the forearm, bringing it toward the upper arm. The two heads near the shoulder help with flexion and adduction of the upper arm.
Brachialis. This muscle lies underneath the biceps. It acts as a bridge between the humerus and ulna, one of the main bones of the forearm. It’s involved with the flexing of the forearm.
Coracobrachialis. This muscle is located near the shoulder. It allows adduction of the upper arm and flexion of the shoulder. It also helps to stabilize the humerus within the shoulder joint.

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