Egyptian bodybuilder Mamdouh "Big Ramy" Elssbiay competes professionally within the IFBB. together with his quick ascent to renown and under three years of training, he has surprised professional bodybuilders.
Mamdouh was trained as a fisherman while growing up in an underprivileged part of Egypt. He made his living for several years working in Kuwaiti seas until randomly deciding to join the "Oxygen Gym" there. He quickly developed a passion for bodybuilding and, as luck would have it, has the perfect genetic makeup for the activity.
His pals pushed him to enter competitions as he increased his gym visits and developed his body. He agreed to require part in the 2012 Amateur Olympia in Kuwait City and comfortably won. He received his Pro Card as a result of this title, and he was unstoppable then.
Elssbiay won the NY Pro in 2014 when he made his IFBB Pro debut. He won other important contests then and finished fourth in Mr. Olympia. He has established a reputation for himself on social media and within the competitive scene. you ought to keep an eye out for Mamdouh during upcoming Mr. Olympia weekends.
The Big Ramy Arm Workout
Mamdouh strives to coach his arms "extremely hard" in addition to pushing his back to the maximum to keep his arms' size and definition. He does 12 sets for his triceps and biceps, making the foremost of each set by utilizing heavy weights.
Mamdouh concentrates particularly on his form during each set. He prefers to follow the right technique for every rep to break down the muscle while avoiding injuries brought on by improper form. Below is his arm routine:
The Big Ramy Triceps Workout
Tricep Pushdowns
Because it's carried out on a cable machine, the cable triceps extension pushdown may be a great exercise for maintaining strain on your triceps throughout each extension degree. By holding the cable, you'll strengthen your grip and work your core, back, and shoulders.
4 sets, 10-12 reps
One-Arm-Dumbbell Extension
With your elbow bent and directed upwards, hold a dumbbell in one hand straight behind your head. When your arm is straight and therefore the dumbbell is immediately above you, extend through your elbow. Repeat by lowering your arm back to its initial position.
4 sets, 10-12 reps
Rope Pushdown
One of the finest workouts for developing the triceps is the tricep pushdown. Although the adaptable upper-body exercise is usually performed on a cable machine (a common sight at gyms), you'll also carry out a variation of the routine utilizing a resistance band whether you're at home or on the road.
4 sets, 12-15 reps
The Big Ramy Biceps Workout
Hammer Curl
The hammer curl may be a great complement to a regimen for building upper-body strength. A biceps curl version referred to as a hammer curl targets the upper and lower arm muscles. Although a dumbbell is usually always used for this exercise, you'll also use cables or bands.
4 sets, 10-12 reps
Preacher Curl
A variant of the quality biceps curl is the preacher curl. you'll perfect your lifting technique with a regulated movement while doing this solitary biceps workout, which is supported by a preacher bench. Put your armpits on top of the arm guard while sitting on a preacher's bench to perform preacher curls. While you lift a barbell or an EZ bar, your arms are going to be supported by an inclined surface.
4 sets, 10-12 reps
Rope Curl
Use the sliding adjustment to line the machine so the cable is attached at the bottom. together with your arms extended and facing up, you ought to be able to comfortably hold the wire metal grip in your hands.
Stand tall together with your feet firmly on the ground and your knees slightly bent. Straighten your back, brace your abdominals, and face ahead while maintaining a solid head position.
4 sets, 12-15 reps
Related article: The 6 Best Arm Exercises for Definition & Strength
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