Decent size well toned & fat less Arms with proportionate muscle cuts enhances one's physique. We will start off withhow to shape your ARMS with Dumbbells, it's key to emphasise the MIND - MUSCLE CONNECTION. If you can not connect your mind to the muscles involved it will always be a challenge.
In this Arm Exercise Routine , I have selected 4 TRICEP exercises , 5 BICEP exercises & 2 FOREARM exercises. The selection has been done considering your age & exercises with minimum injury risk. 70% of your arms are made of your TRICEPS. Combining it with the other exercises it becomes the best bigger arm workout with dumbbells only. When you flex your biceps , it's the developed triceps that makes it look wider & bigger. Here its more of MIND-MUSCLE connection, than weight of the dumbbells that contributes to an excellent result.
ARM EXERCISES : Total Time = 21 minutes.
A) Triceps -
1. Close grip dumbbell press = 3 sets : 10 reps per set.
2. Single dumbbell overhead press = 3 sets : 10 reps per set.
3. Elbow over head extension = 3 sets : 10 reps per set.
4. Bend over elbow side pull / extension = 3 sets : 10 reps per set.
B) Biceps -
1. Dumbbell inclined alternative curls = 3 sets : 10 reps per set
2. Standing dumbbell curls (wide) - ISOMETRIC = 3 sets: 9 reps per set (3 stage= 3+3+3 reps per set).
3. Standing dumbbell curls (close) = 3 sets : 10 reps per set.
4. Side Hammer Curls = 3 sets : 10 reps per set.
5. Isolation Dumbbell Curls = 3 sets : 20/30/40 reps per set with light weight.
C) Forearms -
1. Front Hammer Curls = 3 sets : 10 reps per set.
2. Dumbbell wrist Curls = 3 sets : 10 -15 reps per set.
Rest Period Between each Set = 20-30 secs.
Rest Period Between Each Exercise = 60 secs.
Must sip sufficient plain water during rest period to keep body hydrated.
For Demo Video in HINDI please watch my YouTube channel : #fitnessfun50
For ARM EXERCISES demo video (English), please click on the link provided below :
Thanks for this...very nice blog
ReplyDeleteWelcome Chandan.
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