why your Biceps and Triceps are not growing up?

Hi everyone today i am talking about the some facts of biceps and triceps.Its our mistake that we do not focus on arms and then we did not see the true result  and get demotivate .Don't be demotivate and lets start again in right way so i will tell you some mistakes of yourself .

Common Mistakes:

• You are not training Enough

You need to train your arms two to three times a week with proper workout which i will share here with you.

• You are not using proper form

Its mean that leave your ego at the door because ego you can't do anything in your life.

• You are only training light

You need to train with heavy weights and keep in your mind that you are not only doing pumps your arms ,you are doing proper workout.

• You are not progressing

Increase weights and Reps and sets

I have told you some common mistakes and their solutions so now i will tell you the proper workout which is also helpful for increase your arms size and gives you more power.If you follow my workout plan then you must do Biceps and Triceps in the same day because it is so much effective to build muscles .And with the good workout you also need good diet which is help you build your muscles as well as workout.

Use high protiens things.Tricep pulldown is one of the best isolation exercises for the activation and growth of tricep. But one maintains a diagonal angle to avoid shoulder and elbow pain and for maximum results.

Workout Plan:

If You are in home and have only dumbells then you can follow this plan:

Exercise 1: Curls - 3x12
Exercise 2: Cross Body Curls - 3x12
Exercise 3: Kickbacks - 3x12
Exercise 4: Overhead Extensions - 3x12
Exercise 5: 21 Curls - 3x21
Exercise 6: Triangle Push-ups - 3 x max .

Starting the week off with this great dumbbell only arm workout! Your rep range may vary on how much your dumbbells weigh. Try this out .

And if you are in gym have proper equipment then follow the this one:

Biceps

. If you want to improve your arm gains train it more then 2 times a week. Simple as that
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Exercise 1 ⚡️ Seated Cable Curls 3x 10-12

Exercise 2 ⚡️ Dumbell Swimmers 3x 8-10

Exercise 3 ⚡️ Plate Hammer Grip Curls 3x 8-10

Exercise 4 ⚡️ Rope Hammer Curls 3x 10-12
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Use this routine for your next arm workout if you like it .

Triceps:

 EXERCISE 1: PullDown 4x10-12

 EXERCISE 2: Single Arm Triceps Extension 4 x 10-12

 EXERCISE 3: Incline DB Extensions 4 x 10-12

EXERCISE 4: Overhead EZ Bar Triceps Extensions 4 x 10-12