Sadik Hadzovic's Classic Biceps and Triceps Workout | IFBB Pro
Тәжірибелік нұсқаулар және стиль
Team GAT athlete and Mr. Olympia competitor Sadik Hadzovic shows you how to make your arms, one of the smallest muscle groups in the whole body, feel like the biggest.
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Some people think building big arms is all about doing a lot of biceps curls. That's half right. The triceps represent two-thirds of your upper-arm mass, so that's where a lot of your arm growth can come from. World-class bodybuilders know that the biceps and triceps must be developed with equal focus to develop balanced, completed arms.
In this program, Sadik Hadzovic will work your biceps and your triceps hard to put you on the path to some serious guns. Since arms are the smallest muscle group in the body, they don't need a lot of stimulation. Do this workout once a week, and you should be in good shape.
| Triceps Push-Down |
Hadzovic likes doing these with the rope attachment. Lots of lifters let their shoulders roll forward when they do this exercise. Don't be like them! Your starting position should be with your shoulder blades back and down. Then, be sure to get a good flex in at the bottom of the movement. Like Hadzovic says, everybody talks about wanting to get that horseshoe. Get there by visualizing that muscle as you contract. Feel it!
| Cable Rope Overhead Triceps Extension |
Pay attention to the contraction when your arms are fully extended on the overhead move, too. Visualize that horseshoe turning into iron!
| Dumbbell Alternating Biceps Curl |
The most important thing Hadzovic wants you to remember with this exercise is to supinate your wrists at the top of the movement so that the weight is headed straight for your biceps. This is going to drive all that blood into the biceps peak.
| Seated Triceps Press |
Don't go super heavy on this exercise because you're still not completely warmed up. First, try to contract and squeeze the triceps at the top of the movement. Then, when you lower the weight, don't move too quickly. Dropping the weight too fast will put a lot of stress on your elbows. What you want to do is bring it down slowly and under control. Like Hadzovic says, you control the weight, don't let it control you.
| Barbell Curl |
It's okay to use a little bit of momentum on this exercise, so long as you focus on the negative movement. Take the weight down nice and slow because this is the part of the range of motion that stimulates muscle growth.
| Reverse-Grip Triceps Push-Down |
Hadzovic likes doing these with a rope or a bar attachment. When you've been training for a long time like he has, you need to find new angles to attackyour muscles to stimulate new growth. Muscles become stubborn after a while so you need to hit them in different ways. Start this exercise like you did the rope push-downs, with your shoulder blades back and down. Try to move through the exercise by focusing all your attention on your triceps, without any front-delt activation.
| Spider Curl |
Also known as preacher curls, these spiders are great to do with the EZ-bar because it makes the movement easy on your wrist joints.
| Smith Machine Close-Grip Bench Press |
Hadzovic hears some lifters say that using the Smith machine is cheating. "But you know what," he says, "it's the perfect way to ensure that you don't get injured. The Smith machine is your friend, so use it!"
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Пікірлер: 498
this guy is filled with positive vibes
@anonymoushero9091
4 жыл бұрын
money will do that anybody. Fake vibes
This guy would nail "EA SPORTS - It's in the Game" voice.
@harouttatarian1175
5 жыл бұрын
Gouki best Comment i have ever read 😂
@h.a7191
3 жыл бұрын
🤣🤣👌 fucken oath!!
''I am not going heavy guys'' Uses 3 quarters of the weight on the cable machines
@rideordie8554
5 жыл бұрын
ΤρελόςGamer CY I know same thing I said. He’s gotta he using 100+
@wheelinndealin
5 жыл бұрын
ΤρελόςGamer CY remember guys WE’RE NOT GOING HEAVY “uses 100lb dumbell for behind the head tricep raises”
@ashvinraj7965
5 жыл бұрын
@Aesthetic exactly thanks mate
@9996070036
5 жыл бұрын
I know right ..lol
@jhayspins1054
5 жыл бұрын
I saw that haha but it aint heavy for him
Love his attitude in the gym. Dude truly loves he’s training
This is the most positive Bodybuilder i ve ever seen. He really loves it. And loves to share his knowledge thats great
Control the weight, don't let the weight control you 👌
“Don’t go heavy”. using 80 pound dumbells
"I'm not going heavy guys" nigga you're using the whole stack
@cranberryjuice.3635
6 жыл бұрын
Sharky Lol i was just about to comment that and i saw yours😂😂😂😂
Best arms workout I've ever watched. Not only it's simple, it's productive and less time consuming. Also well explained.
Sadik, I did this entire workout for the first time this evening. Man, it was pretty tough, but I loved doing it, and had an awesome worlout in the process. Thank you for posting this program for biceps and triceps.
You have an amazing personality such a chilled out and energetic guy
No matter what everyone else thinks, I believe he have an AMAZING body
@marquette0426
6 жыл бұрын
ElliotPRSN *upper body
@MyDarkPassengerr
6 жыл бұрын
has*
@RusyaidiDzulkifli
6 жыл бұрын
marquette0426 lower body*
@Ninix23
6 жыл бұрын
This nigga doesn't know how to pose.
@hz-dk1qs
6 жыл бұрын
But my body tooooooo skinny
This is one of the most straight to the point and motivational workout vids I've watched, love it
Sadik: Don't go heavy! *Starts with 90's*
Youre a really positive dude ! Thx for the great video
Allenamento fantastico! Ottimo per i dopati! Con questa routine possiamo solo farci male e andare in sovrallenamento! Esercizi super ripetitvi poi! Grazie Sa di khadzo!
His smile is overpowering his body. Pleasant personality. Awesome physique. And gr8 background music. Boooom
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@Eriquillo80
6 жыл бұрын
Bodybuilding.com which GAT supps does Sadik use?
@bodybuildingcom
6 жыл бұрын
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@Eriquillo80
6 жыл бұрын
Thank you!
I love the felling when my bicep and tricep sore after the workout feel so good
"this is gonna drive all THA BLOOOOOD in to the muscle"💪🔥 Sadik is tha Man
This workout right here will give you certified gains, gives me an insane pump every time
Hi Sadik, Best wishes on your upcoming competitions. You got this!
Informative, straight to the point and happy positive vibes.
just tried this out. distroyed my arms. loved it. thank you!
You have lots of positive energy ❤️❤️
Thumbs up ! I love his teaching here.. Great work Sadik .. & thank u !
Wow....i love the way you smile and explain....Only spreads positivity and love for fitness 👏👏💐
only sadik is a best athlete who just always smile and do hardest workout but still smiling. makes me smile during my workout. i learn too much from you brother.
love the way u speak hadzovic.. ur smile esplcy... keep up brother.. love and support from India 😍💪
So many gems. Thanks Sadik
Love this guys energy! Will be following...
Man I did this workout and had one of my best pumps ever, THANKS Awesome
@no1sploit529
4 жыл бұрын
Thanks for your feedback. I am looking a comment like this
Truly classic exercises for bi/tri! Great video!
Man this guy is always smiling ..could watch him all day
i love this man attitude Sadik Hadzovic great man
Thanks for the workout bro! Tryin this tonight!
Sadik is one of my favourite athlets
@soumyadeepghosh2903
5 жыл бұрын
I like sadiqs all workouts and routines
@sadiktabakovic9735
4 жыл бұрын
Thanks bro I appreciate it
Just killed this workout! Crazy pump! Thanks!!
i would like to thank you for your great videos .. you are the best i have seen
Thank you sir i really love your workout
I like he's workout I every video of him since last 3months I love the way when he workouts
Excellent workout thanks
Tried this yesterday. Good stuff
sadik is the man
I've never seen anyone having better control over the movement than Sadik
"not going heavy guys" does 10x my max bench
@elliotpoco7539
2 жыл бұрын
you must be really weak then
The sequence of the exercises were very well put together to protect the elbow joints and bicep tendons. He didn't start with preacher curls which could hyper extend the tendons of the Biceps. He didn't start with behind the neck dumbbell extensions which could negatively affect the elbow joints. Excellent exercises as well as the order of them.👍🏋️♀️
Great video thank you
amazing workout video
I appreciate the content!
Awesome tips!
Sadik have an amazing physique, one day he gonna be the next champ of classic physique
That face at the beginning 😂
@JohnSmith-yi9cp
6 жыл бұрын
Nick Crompton and yes i am fat but thats cuz i dont drink water
good work
Love this guy workout training..
Amazing work out
You are my HERO, only the standing barbell was a bit bad...the rest seemed okay. Finally a good workout video!!! Recommend this one!
This was very good
Great work bro amazing
This wo is 🔥 - txs!!
Great help
"Don't go super heavy" lol gotta love sadik
@sadiktabakovic9735
4 жыл бұрын
Lander cheers bro 😂
superb workout
Thank you for you advise
Nicely done.👍
Thank you
More from Sadik, he is the man.
Your the best I like your trainings I hope you to get better achievements
Ur smile is amazing let me get this by this workout 😎😎 💪💪
Totally rolling the shoulders forward on first exercise
Love my dude Humble man
Talk about great advice
grande sadik numeo uno.
Nice .. I liked it !
sadick love!
I really like this guy's charisma
Good tips bro
When you smile and talk you are wonderful
Smiling is awsm
I can't stop doing arms work out 💪👌 with this vedio than sadiq hazovich
Thanks... For sadik...
His voice is awesome
i like his attitude
Great
This is the workout I have been waiting for a long time. Thanks Bodybuilding.com for bringing Sadik!!!
Gonna try this workout!! Sadik has one of the best physiques..!!
@vincentfamulag8897
6 жыл бұрын
Mithlesh kumar try jeff cavaliers work outs.. Its more accurate
@MegaStudioremix
6 жыл бұрын
Vincent Famulag thanx a lot for the suggestion but I hv already tried his workout and now I want to gain some mass so gotta try this one!!
@swolefuckingmeatball6595
6 жыл бұрын
Mithlesh kumar This is not a good workout for gaining mass. It is too much volume in one area for natural lifters. This is garbage for natural
Beast!!!!
Nice buddy keep rocks
Love getting my tips from Natty legends like Sadik! Thanks dude! I bet my biceps will grow by 10 inches next week with this tip.
Music in this vid is so much better than the usual generic-ass metal. Good stuff.
So fascinating to see all the guys that feel threatened and criticizing him, and then comparing that to all the positive comments from other guys that are comfortable with where they are at.
@ClearSmoke100
6 жыл бұрын
You both are idiots it's bodybuilding it's part of the game. People pick your body apart, don't like it? Too bad! This isn't elementary school where everyone pretends you're great.
Hahaha I did not expect his voice to be like that 😂 solid physique, I’m a fan
"Don't go heavy" *goes heavy*
5 times better program than others...... 👍👍👍👍👍👍👍👍👍👍
very cool training good
@igorfitness
6 жыл бұрын
perfect training
Performs *alternate* dumbbell curls Jeff Cavalier: am I a joke to you?
02:15 Thanks too much for showing this exercise with your advices.
nice
He is a great guy .I bought his chest e-book..One question for this workout.Why all exercises are 4 x 15 ?
hiii good training