Double reps for great guns.
Big , Bulging biceps , terrific triceps and steel - cord forearms. Rarely will a weightroom devotee be seen not building up his arms. Dumbbells are used extensively in this session with two exercises for each arm area. It's best to do one exercise each for biceps , triceps and forearms , then take a short break and perform the second set.
1. BICEPS:
a. Double arm front curls-Stand grasping dumbbells in at sides. Proceed to curl both arms up , turning the wrists so palms face back to the top. Pause, return to the starting position. Perform 10 repetitions.
b. Alternate front curls-Stand grasping dumbbells palms in at sides. Proceed to curl one arm up twisting the wrist so it faces back to the top. Pause, return to the starting position. Perform the same with the other arm. Perform 10 alternate repetitions with each arm.
2. TRICEPS:
a. Rear curls-Stand grasping a dumbbell overhead in the right hand. Proceed to lower it behind the head. Pause, return to the starting position. Switch the weight to the other arm to work on the left tricep. Perform 10 repetitions with each arm.
b. Kickbacks-Grasping a dumbbell palm in with the right hand , bend over , place the left hand on the left knee and bend the right arm at a 90 degree angle. Proceed to extend the weight behind you until the arm is straight. Pause, return to the starting position and switch the weight to the left hand to perform the same. Perform 10 repetitions with each arm.
Kickbacks can also be performed with bench support.
3. FOREARMS:
a. Double arm hammer curls-Stand grasping dumbbells palms in at sides. Proceed to curl both arms up. Pause, return to the starting position and perform 10 repetitions.
b.Alternate hammer curls-Stand grasping dumbbells palms in at sides. Proceed to curl one arm up , keeping the wrist palm in. Pause, return to the starting position as the other arm does the repetition. Perform 10 alternate repetitions with each arm.
Big , Bulging biceps , terrific triceps and steel - cord forearms. Rarely will a weightroom devotee be seen not building up his arms. Dumbbells are used extensively in this session with two exercises for each arm area. It's best to do one exercise each for biceps , triceps and forearms , then take a short break and perform the second set.
1. BICEPS:
a. Double arm front curls-Stand grasping dumbbells in at sides. Proceed to curl both arms up , turning the wrists so palms face back to the top. Pause, return to the starting position. Perform 10 repetitions.
b. Alternate front curls-Stand grasping dumbbells palms in at sides. Proceed to curl one arm up twisting the wrist so it faces back to the top. Pause, return to the starting position. Perform the same with the other arm. Perform 10 alternate repetitions with each arm.
2. TRICEPS:
a. Rear curls-Stand grasping a dumbbell overhead in the right hand. Proceed to lower it behind the head. Pause, return to the starting position. Switch the weight to the other arm to work on the left tricep. Perform 10 repetitions with each arm.
b. Kickbacks-Grasping a dumbbell palm in with the right hand , bend over , place the left hand on the left knee and bend the right arm at a 90 degree angle. Proceed to extend the weight behind you until the arm is straight. Pause, return to the starting position and switch the weight to the left hand to perform the same. Perform 10 repetitions with each arm.
Kickbacks can also be performed with bench support.
3. FOREARMS:
a. Double arm hammer curls-Stand grasping dumbbells palms in at sides. Proceed to curl both arms up. Pause, return to the starting position and perform 10 repetitions.
b.Alternate hammer curls-Stand grasping dumbbells palms in at sides. Proceed to curl one arm up , keeping the wrist palm in. Pause, return to the starting position as the other arm does the repetition. Perform 10 alternate repetitions with each arm.
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