Mike Thurston shares his arm workout routine, which consists of two parts: triceps and biceps.
For triceps, he performs:
1. Overhead dumbbell skull crush: Focuses on full range of motion, keeping elbows fixed and narrow.
2. Standing cable press down: Leans forward to get a full range of motion and contraction.
3. Overhead cable rope extension: Keeps elbows tucked in and doesn't press the ropes together.
4. Dips (weighted or bodyweight): Focuses on a full range of motion and contraction.
For biceps, he performs:
1. Heavy flat barbell curls: Focuses on squeezing contraction at the top and warns against swinging the weight.
2. Dumbbell hammer curls: Squeezes and contracts at the top, and tries to lock out at the bottom.
3. Cable curls: Uses an ez attachment and squeezes at the top.
Thurston emphasizes the importance of targeting all areas of the triceps and biceps, using a variety of exercises and angles to achieve a 3D look. He also stresses the need to control the eccentric phase of movements and avoid swinging weights.
Here are the key facts extracted from the text:
1. Mike Thurston is the speaker in the video.
2. The video is about an arm workout routine.
3. Mike starts with triceps for about 35-40 minutes, then moves on to biceps.
4. The first exercise is the line overhead dumbbell skull crush.
5. Mike uses dumbbells instead of an EZ bar because some people find it more comfortable.
6. To maximize the range of motion, Mike positions himself at the edge of the bench.
7. Elbows should be kept fixed and narrow during tricep exercises.
8. The next exercise is the standing cable press down.
9. Mike leans his torso forward to get a full range of motion.
10. The third exercise is the overhead cable rope extension.
11. Elbows should be kept tucked in during this exercise.
12. Mike does dips with his feet elevated, which gives him a crazy pump on his triceps.
13. To target all areas of the triceps, it's essential to do exercises that work the medial, long, and lateral heads.
14. Mike moves on to biceps, starting with heavy flat barbell curls.
15. The flat barbell curl allows for a better contraction and squeeze at the top of the movement.
16. Some people may feel discomfort with the flat barbell curl due to wrist positioning, so an EZ bar can be used instead.
17. The next exercise is dumbbell hammer curls, which can be done alternating or across the body.
18. Squeezing and contraction at the top of the movement are essential for effective bicep exercises.
19. Locking out at the bottom of a curl is safe if done properly and under control.
20. The final exercise is cable curls using an EZ attachment.