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Vin Diesel has been an action movie icon for quite some time now – mostly because of his shredded physique and workman-like efforts into making various action movie franchises.

In the  bodybuilding world, we know that Vin Diesel is a fitness icon with the legendry body and thick biceps. Follow this bi and tri workout to get arms like Vin Diesel.

How does it work?

While you are doing workout your triceps and biceps respond better to isolated movements and different mechanical angles than to heavyweights. The longer the muscle working the better they adapt to the workload for full and thicker one.

You may follow the workout routine to continue super setting biceps and triceps moves to work the arms from different angles, encouraging as much muscle recruitment as possible. Every angel keeps your muscle stressed.

Your sets will last as long as a minute in some cases, So be ready to feel the burn.

Directions

Perform the workout once a week. Start the exercise by setting to 60 seconds for each set. choose a load that allows you about 30 reps, don’t follow your own special number. perform the exercise within given time as many as you can. Continue the workout with normal pace no hurry.

1. EZ-Bar Curl

Hold an EZ-curl bar with a shoulder-width grip. Keep your upper arms against your side’s .curl the bar until your biceps are fully contracted. Do it in 3 sets with 8-10 reps. Take rest for 60 seconds.

 

2. Dumbbell Hammer Curl

Hold a dumbbell in each hand with your palms facing your sides. Keeping your upper arms against your sides, curl the weights up. Do it in 3 sets with 10-12 reps and rest for 60 seconds.

 

3. EZ-Bar Reverse Curl

Hold an EZ-curl bar with an overhand grip, hands spaced shoulder-width apart. Don’t allow your elbows to drift forward as you curl the bar. Do it in three sets for 60 secs and rest for 60 seconds.

 

4. Triceps Pushdown

Attach a rope handle to the top pulley of a cable station and hold an end in each hand with elbows flexed. Extend your elbows, pushing the handle down and away from your body. This helps in driving blood into your muscles and heat into your joints helps prevent strain. Do it in 3 sets with 12-15 reps and rest for 60 seconds.

5. Dip

Suspend your body over parallel bars and lower yourself down until your upper arms are parallel to the floor. Do it in 3 sets with any numbers of reps and rest for 60 seconds.

6. Overhead Cable Triceps Extension

For this, you need a cable machine. Attach a rope handle to a cable station and hold an end in each hand. Face away from the station and step forward, raising your arms overhead and bending your torso until you feel a stretch in your triceps. Hold the position and extend your elbows. Do it in 3 sets for 1 minute and rest for 60 seconds.

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