Intense Arm Workout Seth Feroce | Whiteboard Workout

What's wrong with everyone? We're back with training on the board. This is the most requested video of all of you, so I'm very excited to be able to participate. You're going to get old school Seth Feroci arm training, the one who built my arms back in the day. I know everyone loves the hybrid athlete where I go back and forth between functional and bodybuilding style. I'm just training how I like to train. Old school is what built my physique. People wonder why I have that foundation. built with my body why I look the way I do old muscle is a real thing ladies and gentlemen so if you young guys like man how can I get more vascularity?

I see some young guys, man, just muscle maturity, continue to train and continue to push yourself remember the key and everything is not um, but we're going to go over an old school Seth Rossi

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, my concept, my ideas behind it and I'll give advice and tricks throughout the entire video about hand placement, why I'm Putting something where I am um and let's get into it first of all, what you all need to have in your heads now is if your arms suck, They have to prioritize them, they have to make them a priority. You can't just say yes, I'm going to go to the gym and I'm going to do some curls with my brothers, we're going to do some push-ups and some bench pressing, you know, you shoot the arm because The day is like an easy day, understand that arm out of your head day has to be an attack, it should be the day where you are yourself as bad as possible, like in the mirror, making eye contact, like, dude, I'm killing you, you gotta do it. get on that set it's like you can't treat arm day like a day and then treat leg day like a savage you gotta treat arm day like a savage you can't just say yeah me and my boys will do it Arms pump because if your arm genetics suck, to begin with, we have to start beating genetics, we have to start trying to beat God and that's a big challenge, especially if you're like natty or like in the gray . area like me so it's a challenge to overcome it's like you have shit calves but you can't just blame your genetics and be like I have shit arms no you have to work so get it into your head that you You're going to come back ignorant. sweet love for yourself like yeah, like you're in this like every move you're connecting with yourself, that's arm day, that's bodybuilding, we're bodybuilders, we're thinking about bodybuilders, we're living bodybuilders, we're not weightlifters , you're not getting a repeat. max in your warped girls all that we are not functional and we are not crossfit we are not strong men we are bodybuilders so you have to think like one don't think like a fat man don't think like the tolerant one like oh I'm like I'm a little skinny, but I lift weights and like peanut butter and jelly sandwiches.

I'm not a straight bodybuilder, not your fat, bloated, awkward looking, awkward bodybuilder who has big arms and big lats, but a belly up to here. Not well. What I mean by that is that we have to focus on the physique, looking like a cartoon character so to speak, that's what we're looking for, we want a physique where your shoulders stick out from your neck, rounded traps and then when you're standing there, you've got thick, meaty biceps and your triceps just stick out to the sides and you're like, yeah, dude, that's making love to yourself, you want to look in the mirror and say, yeah, dude, this is killing bodybuilding, that's what we are, we are thinking about body like bodybuilders that we are.

Bodybuilders are fine, so in the head, man, you have to adopt that mentality every time you train, no one repeats at maximum, everything is fine, that means that our training, our training and our philosophy in training, the philosophy of This has to be equivalent to what we want to look like and it's not a

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it's not a month of building arms it's nothing like that it takes time bodybuilding requires long periods of time especially if you're not genetically gifted and even if you're genetically gifted you're still going a I have to beat those who are genetically gifted and work harder than you and eat more than you and do everything more than you so mentality blood flow nutrient flow growth I didn't put don't be there because that's just understood, okay like Bodybuilders have to focus on moving blood throughout our body, we have to focus on moving blood because that's how we're going to move all the nutrients and swell our muscles, fill them out, break them down and make them rounder and fuller. training philosophy so that we achieve the look that we want to achieve, then all the foods that you eat during the day, all the liquids that you drink during the day play a role in your performance, okay, we are not performance. athletes, but we can't be bad in the gym, we have to perform at a high level and be able to endure all this training.

Well now arm day doesn't require as much energy as leg or back day, why because you are a smaller body? parts is like that, so you can't eat like leg day or arm day, that's stupid, that's how you get fat, okay, that's how you look and after this I'll talk about supplements, but what? why are they so important? The supplements are created as they are and why they are so important for certain days, especially arm day, shoulder day, in my opinion, because with all the technology, pre-workout powdered carbs are so vital during this type of training I can't.

Emphasize it enough, that's why I love them so much and why we design the products the way they are and we'll get into that here in a second, so training now for me is old school training. I start with hammer curls, why do it? I start with hammer curls hammer curls with dumbbells they are going to help thicken the biceps they are going to help with you I am looking in the mirror they are going to help with this stand here look like this just looking with yolk they are going to thicken the biceps, okay, like this that when you are here I will keep them like this.

Now you'll come in when we do them. I'll show you how I hold the dumbbell and that influences if your arm is stuck and I'm trying to get as much as you can because some can only do curls and yes, I have bigger arms, great. I like it, not everyone is like that, especially if you're not in a lot of dishes, you're not in sauce. everyone so hammer curls I love them a big fan of them you can also move a lot of weight with hammer curls so whenever we do hammer curls today where I like to do three working sets I'll do two warm-up sets and then three. work sets so I'll do three work sets and then I'll probably do 10 x 10 and then the last set I'll do six for 12 to failure so it's like a set series but I want to do more okay so again The philosophy. here the reason is heavier weight, heavier weight, it's a pretty heavy weight drop set now, every time we do the heavier weight, we do it to try to get fatter, get stronger, then we go down and start to move a little blood, all the nutrients. the food, all the supplements are going to play a role and make it bloated and big and move some blood.

They will stretch the muscle fascia. super set that with the same I will do two warm up sets with V bar push ups and I will probably do something like 12 12 last set 10 drop set to 20. v bar presses sweet love for yourself in the mirror guys who get stuck in this what we're doing is we want to thicken the biceps we're thickening the biceps giving it that thick yolk look when you're standing there that's what we have in our heads okay that's what we're thinking about we're working other parts of the biceps yeah, of course, other parts of the arm, sure the forearms are being worked that's great but the main focus is to thicken the biceps alternating this one here, okay in two, when I say this we're going to do v hammer curls, barbell press down, set v hammer curl by pressing v hammer curl, barbell press down, go back and forth between sets, take a little Break in the middle or we want to keep moving, that's why you have to stay, you want being able to make sure you have energy for this workout and not be stupid and stay hydrated after that, we're working on alternating. dumbbell curls here and then an overhead french curl dumbbell extensions these are like my favorite triceps exercise from back in the day making big, thick, meaty triceps with this exercise is like one of my all time favorites from back in the day some people today on the Internet and you will all say: "Oh, it's a dangerous exercise, maybe you should try ballet and then fruitcake, so it's dangerous, who cares if it makes you big?

Do it, that's the name of this game, that's how it's supposed to work. remember that's why other people are better than you because they're willing to risk more than you were, so alternate dumbbell curls with a french, it's overhead, dumbbell extension here, if you didn't , if you do not have. the ability to do this or you don't want to and you want to change it. I would also do straight bar curls here, big straight bars on the squat rack and then with that I would do close grip bench press, so I go back and Between those two we are building mass because we have more energy at the beginning of the workout, we're moving some weight, we're still pushing blood, we're using heavier weight with moderate to low reps and then also there in the In the same exact sequence of events, we're going to use lighter, moderate weight, with reps of moderate to high to push the blood, move all those nutrients and stretch the muscle fascia and give us that crazy look we want, so I'll alternate push-ups with dumbbells.

I'll probably end up doing three working sets again um and then here I'll probably do 10 10 and then the last set I'll do eight and again I like to do the drop sets so I'll probably do a half double weight set. the reps on the dumbbell overhead extension we'll do three, I'll do 12 10 8. now after that, moving some weight around, thick, meaty biceps, you'll see it happen, you'll see it as we train after that for the third exercise, I like to do preacher curls, this is one of the best concentration moves for biceps of all time, you just have to be careful because it is a great way to break out a bicep if you are too heavy and I said it now if we go too heavy, we have We have to be careful with this, we have to be conscious of not ripping something out of your body, so again I say don't be a, and I also say use your head, okay, so every time we get here, I love doing it. if you don't have a preacher bench.

I love cable curls. We are bodybuilders, so we have to use free weight machines and cables. None is better than the other. They must all be used at the right time. right place for preacher curls I like to do them on the cables. I love cable preacher curls. If you don't have a preacher bench, I can show you a couple different variations of how you can do it, but we want to focus on the biceps. and every time I do them personally for me and my physique and what I did for myself with this, I focus on maxing out, I focus on the peaks of the biceps, so if I'm ready, I'm like, yeah, squeeze those because there's constant tension in a cruel preacher with a cable constant tension tighten it at the top tighten that and then if you're in the mirror making love to yourself you'll be able to see the separation that occurs between your biceps and your triceps, okay? so here I'll probably do three work sets, we'll do three work sets and we'll just do sets in a row and we'll focus now on the intensifier of this prompt, there are intensifiers each, the drop sets, the sets of sets, how are we going to intensify this?

Not just doing sets in a row because everyone says preachers do three sets of ten every time you do this and we do three sets of 10 or 12 10 10. You could do a drop set here if you wanted, whatever my thing is. . Do I want to focus on movement all the time? Okay, if you have a training partner, this is a good time to do the eccentric movement that slows you down on the way down and then helps you on the way back up and speeds you up on the way down. down helps to step back and control the descent for these forced reps at the end of this exercise.

Okay, this is how I would use an intensifier in this exercise. I don't have a training partner here, so I'll focus on the squeeze. At the top of these reps I'm going to use a moderate weight because they're pretty close, we don't want to hurt ourselves and squeeze the eternal love out of my biceps at the top, make the mind-muscle connection here be the same with the funds and how eachEvery time you see me doing this, I'm progressively gaining weight. I'm raising the weight with this, so on the dip machine we have there, we're going to do the dip machine press. down, okay and again on this, I'm going to focus on the grip in this exercise and since it's two handed, we'll do some doubles and then we'll lower the weight and do some singles, so you'll see me do it. a ton, so these numbers here are really irrelevant, that's what I'm going to use in my head on how many reps I want to do with one hand, but then I'm going to do two hands, so I'm going to drive down and I pump my arm, squeeze my triceps every time I do this.

Have you ever seen guys when they pose, they're fine, so when they do that, when I do that exercise, that's what I do? imagining, I'm imagining you hit this pose and then you see people hit the boom, that's something to think about while you're doing it, we're bodybuilders, okay, press down, dip machine, focus, curls, it's well, while we build this training. This physique and the dip machine hitting poses are everything.getting together now you're getting it I love it so focus on that while we do the exercise that's the part where you have to make sweet love to yourself that's it always like your brothers are crazy and you don't like it, you're trying to improve and you don't know why you're not progressing.

It's because of that kind of concentration. With this, my favorite thing to do would be to simply do the burnout. I said this in one of my videos, uh, previously, what I like to do is just do concentration push-ups, whether it's with a dumbbell like this, like lifting weights, when it's normal, I just do the concentration codes right there, It's okay, or on the wire, it comes and goes, try, look. which works best for you, they both work as long as you put everything you have into it, so whenever you do dumbbell concentration curls, some people like to do them on their knees, some people like to let them hang and swing a bit. a little bit and use a little heavier weight and then perform the controlled movement on the way down.

This is a separation exercise, we are not building huge arms, we already did that. Okay, now let's start building the rest. Shape the physique, move more blood, so we'll go from one side to the other and then after going back and forth, until with exhaustion, I'll go from one side to the other, I'll do it here, here, I'll just go from one side to another until I can. I don't do any more or I feel like that was enough and then I'll do one-handed cable curls and I'll just do this arm for 12. I'll do this arm for 12.

I'll do reverses for 12, I'll do reverses for 12. go back and forth until I feel like that was enough and then I could go back and focus closer I could do more one handed cable press counts we're building a physique ladies and gentlemen we're bodybuilders we're thinking about bodybuilding we live bodybuilding old school bodybuilding that's right this is the kind of and this concept built my physique I loved working out I hate dieting I love my snacks I'm a thick guy I like I've been posting I'm like the classic thick guy, if that was what would allow you to be a little thicker and still hit the vacuum cleaner and looking cool, that would be me, but training is my thing, always has been.

I love it to death. Dieting is my downfall and even though I put myself in a stupid, crazy condition, I hated every second of it and now here I probably do more cardio than at some shows, but let's get ready, okay, before training, like I said, old school, let the meaty forearms hang down. I don't know, it seems like a lot of old school stuff is coming back, although a lot of stuff like uh, I don't know. I'm waiting for the Mc Hammer pants to come back. I have a couple left. I'm lying. Probably not, my mom probably threw it away, but anyway, okay, pre-workouts, so again thinking about bodybuilder, okay, now on an arm day we don't consume as many nutrients as we would on a weight day. legs, why?

Because we don't have to. we spend half of our body so disarmed day without caffeine zero caffeine before training I still drink my coffee in the morning but without caffeine before training because caffeine is a vasoconstrictor I don't want stimulants in my body so I can be juicier than an el arm day we want to get jam and we're playing, we're going to talk about the inch game here ladies and gentlemen, so if we add something to restrict our blood flow, what are you doing to get that out of your bodybuilding head, well that the pre workout hydro pump is mine i mean i love the icy blue raspberry it's probably one of the tastiest hydros uh we got two spoonfuls full of dickham bro now here's the next thing amazing flavor and this always will be.

Be the king in my book always, it's great to have all this here that you want, but okay, the next carb powder is okay, so with your carb powder, the reason carb powders exist is the day demo, the reason I created the demo day this way, all you have to do is imitate insulin as much as possible, it's not insulin, so don't spread the word that the goal was to imitate that feeling, imitate that concept because we are bodybuilders, blood flow, nutrient flow, growth, we want to swell our muscles. and it pushes nutrients throughout our body, so hydraulic, it even says blood flow, nutrient flow growth, the goal with carb powder, this is a fast glycogen charger, so it will push blood into the muscles, it will boost all the nutrients you've been eating. all day and these carbohydrates are carried to your muscles, therefore giving you a nice bloated and juicy appearance.

The full tablespoon is 25 grams of carbohydrates. 25 grams of carbs if you're not prepping isn't going to kill you, that's why you make sure you get this right. your macros for the day so now we can take something like this that will help move all the food that we've been eating all day and for this workout to hydrate the arms we just took a bunch of project water loving products so If there is no water in your body, it will not have the same effect on bodybuilding. Think bodybuilding. Without caffeine. Hydraulic demonstration day. Carbohydrate powders. These are a beautiful product.

This one in particular. Three different sources of carbohydrates. Dextrin group. Carbohydrates 10 and lollipop. nose, but it also has Hydramax, all three of those four, all of those products are designed to help you perform better in the gym, do a good job, let's juice it, so, okay, then, put your hands on the hammer curls , everyone does hammer curls. make them straight or cross the body or whatever makes you feel good about yourself i don't give a damn what makes you feel good about yourself growth that's what we want we're going to show with the light ones right now you can grab in a different pair, in different places you can grab down, you can grab up or you can grab in the middle, so if you grab up when you're pulling, understand that you're going to get a different pull than you would if we're all the way back because then you have to lift it higher and you'll feel more action in your forearm and I personally think I can also squeeze my biceps better when I'm up here.

I can move a little bit more weight, so as your weight increases and the set progresses, you'll see that the dumbbell from here might start to slip out of my hands or I'll personally move it up to here to get a different feeling, well, which one? is better. We will know as we progressively use these types of exercises and also experiment with them, but let's also take this pump cap off and see how juicy we look, what we will do after this. set that way while we do it we start making sweet love to ourselves we're gonna hate ourselves today baby so we're in it we want to see it and the only way is to look because we can be selfish by looking in the mirror all the time but I want progress, that's what I'm looking for, just let them rip, so facebook now we're nice and juicy sweating up to the balls, it's like 95 degrees here right now, alternating dumbbell curls, moving focus. a little weight, squeeze well, none of this, okay, hang out the moment you activate your shoulder, you must understand that your shoulder will bear a little weight, okay, we want to move some weight, but we can't Go, yeah, okay, nothing like that, right?

Here in bodybuilding, partial reps matter, negative reps matter, okay, partial reps matter, just because it's not a full rep doesn't mean you're a, we're building a physique, so let's build one, so when we're going to fail in something, make sure you are there. We got a good squeeze notice, so this is where I want my curls. I can see. It's what we want now. If you go and see me moving, I will move when I move some weight, but I am not here. I'm not saying no, everyone can do whatever they want, that's what I do, the old school French curl exercise.

I've seen people like fitness gurus say how bad it is for you, they're not wrong, it's hard on the joints. um though, I mean doing old school behind the neck presses years ago, that's how I grew up in the gym when I was 13, 14, 15, so old school cats, weight management was the thing. more important for many of those. Guys, this exercise helped me develop my triceps and every time I broke my triceps, every time I broke it, I had nightmares of never being able to do this exercise like I'm doing now with some pretty girls with a higher weight, although I can, thank you. to Dr.

Brisk I was going to say and growth hormone, but no, but this exercise is one of my favorite triceps exercises of all time. You will see it online. They will criticize you, but I love it. Maintain weight control as long as you maintain it. in weight management you are going to be good friend the blood flow is moving look at the importance of fluids the food the supplements that see everything happening just the stretch of all this all the water all the blood pumping pushing through the skin stretching everything there is to do bodybuilding in 3D think like a bodybuilder act like a bodybuilder live like a bodybuilder train like a bodybuilder use your head when we do this you will see that everything happens fullness roundness the same and as now, in the next exercises that we will address, You'll be able to Look, starting to push for separation, I mean, there's a glow mixing there right now, you'll see everything, that's what we want to do now, we're moving the weight, we're expending energy, I'm sweating like a pig, sweating a lot . salt sweating out lots of vitamins and minerals now im going to start squeezing out everything that pushes out more blood you can't go wrong with preacher curls for biceps again like i said you have to be careful during this exercise so you don't tear a bicep there are so many failed videos on the internet that I can't stand to see them after taking a tricep curl, it scares me but I love cable curls, constant tension, okay you are able to push blood when you think of constant tension, think of pushing blood and that's what we've been doing all this time, so you can use a little weight, you can use it to concentrate, use cables, don't be afraid of them, don't act like they're not.

Good, and when you do them again, standing up, great, I feel the constant tension. We know we want constant tension. Okay, now, like I said, we could do a preacher curl. I have a preacher bench right here. I can go ahead and drag this over there. or right there and I can, ah, now if you're in a big conventional gym and you can't crawl old school like before, they just had the preacher bench like on a stand, super cool, I haven't seen one. of them in years, you've seen people on the internet, they'll use a bench right here and you can sit under it, okay, I'll look at my pant leg, damn,

seth

, drag it back, drag the bench back and you'll be .

Right here we're eliminating every other part of the body from this, we're focusing strictly on the biceps, okay, that's why preacher curls are so awesome, we're restricting shoulder and elbow movement and focusing on squeezing out control. of our biceps on the down squeeze control on the way down squeeze that squeeze and that negative are the intensifiers of this exercise now here as we go down I can't squeeze them all the way I'm going to do partials now I'm just going to lift it as high as I can, that's what she installed intensifiers, another crow variation of the cable creature without a preacher bench like macgyver around here.

I used to do this when I was young, leaning back like this because I'm functional and flexible. and use your knees to keep your elbows strong now you're probably thinking why don't you stand up and listen to them? You can do that. I'm just giving you options because some of you lie to yourselves on a regular basis. accustomed at certain times tooI need to make sure that we're doing everything we can to give you options to grow, not just do what makes you feel good, and again, that's the part where you look in the mirror. eye contact with yourself doing ignorant hate love with yourself getting excited and seeing what's working and being like you know what as part of the instinctive training as you become more mature and in this you will be able to be like that exercise that I am Not feeling it and then being like it's going to happen to something, to feel it over and over again, not just for your ego and not just for yourself, but also for the benefit of how you look right now based on who we are. doing I'm excited I'm feeling my I love the triceps seven there it is on the shoulder the triceps are stuck the lateral head the long head the medial head everything is juicy biceps are nice and full my plan is to work again this is what built my physique as it is, so it better be Seth, but again, that's what we're doing, that's why we make eye contact with ourselves and look at each other to see what we can improve and how you could be better, man I can .

I see that, uh, the blood flow from the hammer curls still has an effect just because of the thickness and how it stretches my biceps. I feel like this, like this, last exercises, concentration curls burned and one arm presses down, so what I'll do is I'll go back and forth with concentration curls on one arm and then the other until I can't go more and then I'll move on to pushups again like I said, go and this arm, this arm, reverse grip this arm, reverse grip this arm. some pushups with this arm press down with those pushups I mean go from side to side and then I might come back and do it now concentration pushups you can do dumbbells or you can do cables it's up to you I'm going to try the dumbbells first and do my cable push-ups, um, but I could also do some cables.

This is your training. Remember how you have gone through this training and you hate yourself or you made sweet love or whatever you want to do, you have to watch how your physique changes and go through this process and make sure everything worked, so now that this has happened, you're going to try something different. things to see what works even better that's what bodybuilding is is discovering your physique because there are so many different physiques and bodybuilding that we all love to appreciate and you want to become one of them even in your gym, not even on stage, but Whenever you see someone see you doing some games, I say, yeah bro, doing some, doing some, doing some work, you love that compliment and I personally love to give it to you because I can stop doing it every time people get up to it. work, so that's what we're doing for ourselves, focused on the game in the game be your own place if you help and let everyone be your arm day.

I love this every time I make it, I am reminded how much I love it and it will always have a very special place in my heart. I can't help but get excited and that's the other thing, like sharing, subscribing, commenting, making the algorithm move with this. We need more young men who have this mentality, this wild,

intense

self-care. Mental health. Men's mental health. Like it and feel good about yourself. More organized. people need this, more young men need this so start kicking, I love it, we're making a ton of videos, in fact we've built a phenomenal content team here and I'm stupid excited so please share, subscribe, comment , let's do this.

More young men need to see it, more people need to feel this energy, go crazy, ladies and gentlemen, don't forget to give the old lady's butt a good slap, let her know you love her, her good cock mornings, all the things fun they have.