What type of dumbell exercise works best for bigger arms?!
Question: Exercise 1
Standing barbell curls super setted with close grip bench presses
Warm up 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Remember to progressively add more and more weight to the exercise. On the very last set, you should be reaching total failure for the last couple of reps on both, barbell curls and close grip bench press.
Exercise 2
Seated alternate dumbbell curls super setted with standing triceps extensions
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Progressively add more weight for each set but don't take this exercise to failure. You want to pump the muscle up and fill it with blood.
Exercise 3
Preacher curls super setted with Lying triceps extensions
First set: 1 x 10 reps
Second set: 1 x 8 reps
Third set: 1 x 8 reps
Progressively add more weight for each set but don't take this exercise to failure. You want to pump the muscle up and fill it with blood. By this time, your arms should be getting a good pump.
Remember, your arms will get all the heavy training they need from core exercises such as bench presses, shoulder presses and heavy barbell bent over rows.
What you want to do here is fill your arms with blood and get that pump going.
Answers: Exercise 1
Standing barbell curls super setted with close grip bench presses
Warm up 1 x 20 reps
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Remember to progressively add more and more weight to the exercise. On the very last set, you should be reaching total failure for the last couple of reps on both, barbell curls and close grip bench press.
Exercise 2
Seated alternate dumbbell curls super setted with standing triceps extensions
First set: 1 x 12 reps
Second set: 1 x 10 reps
Third set: 1 x 8 reps
Fourth set: 1 x 8 reps
Progressively add more weight for each set but don't take this exercise to failure. You want to pump the muscle up and fill it with blood.
Exercise 3
Preacher curls super setted with Lying triceps extensions
First set: 1 x 10 reps
Second set: 1 x 8 reps
Third set: 1 x 8 reps
Progressively add more weight for each set but don't take this exercise to failure. You want to pump the muscle up and fill it with blood. By this time, your arms should be getting a good pump.
Remember, your arms will get all the heavy training they need from core exercises such as bench presses, shoulder presses and heavy barbell bent over rows.
What you want to do here is fill your arms with blood and get that pump going.
The ones you repeat a lot.
hold the dumbells out and do it for as long as possible and when you feel your good enough than try it doing it while running.
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