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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com                  
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     Fitness Tips For 3/25/2015
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Popeye Workout – Forearms & Calves
Most people are the opposite of Popeye and have weak forearms and 
calves instead of gigantic muscular versions. To remedy the situation
you have to deliberately train your forearms and calves and do so 
consistently.

Here is a workout for each.

Popeye Forearms Workout

Wrist Curls    5 sets of 15 reps
Hammer Curls   3 sets of 10 curls
Roll-ups – 2 sets of 20 reps

Perform the wrist curls off the end of a bench, letting the bench 
support your arms. Get a good deep extension and roll the weight up 
as far as possible on the other end.

Hammer curls work biceps, brachialis and forearms, so perform a few 
sets of these in conjunction with the wrist curls.

The roll up is performed by rolling up a weight attached to a handle.
Hold the handle straight out from your body and slowly roll the cord 
up until it touches at the top.  Roll it back down slowly and you 
will get a great burn.

Popeye Calves Workout

Prioritize the calves by putting them at the front of your leg 
workout and give them your best energy.

Standing Calf raise   4 sets  10 reps
Seated Calf raise    3 sets 10 reps
One leg calf raise -  2 sets 15 reps

Perform the standing calf raise with a heavy weight load and crank 
out the reps. Keep the leg straight on each rep.

For the seated calf raise, focus on a deep stretch of the calves, and
a full extension upward.

The standing one leg calf raise will let you get in a great pump at 
the end of the routine so crank these reps out quickly.


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Popeye Workout – Forearms & Calves

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