Reverse Dumbbell Curls 2 - 4 sets of 8 - 15 reps (no rest) Dumbbell Curls 2 sets of 8 - 15 reps (60 second rest)
Incline
Reverse Dumbbell Curls 2 - 4 sets of 8 - 15 reps (no rest) Note: If you don't have a bench, then you can do these standing.
Not exact matches
a.
Dumbbell external rotation 10 reps — 4 sets, tempo 3; 0; 2; rest 30 seconds b. Incline dumbbell preacher curl 10 — 12reps — 4 sets, tempo 3; 0; 1 c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott curl reverse biceps curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45
Dumbbell external rotation 10 reps — 4 sets, tempo 3; 0; 2; rest 30 seconds b. Incline
dumbbell preacher curl 10 — 12reps — 4 sets, tempo 3; 0; 1 c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott curl reverse biceps curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45
dumbbell preacher
curl 10 — 12reps — 4 sets, tempo 3; 0; 1 c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott
curl reverse biceps
curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead
dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45
dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45 seconds
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher
curl, barbell or
dumbbell curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable
reverse crunches Traps — 1 exercise, shrugs
• Standing
dumbbell curls: 4 sets 12,10,8,8 • Standing cable rope pull downs: 5 sets 15,12,10,10,8 • Standing hammer
curls: 4 sets 12,10,8,8 • Standing Triceps push down: 5 sets 15,12,10,10,8 • Standing straight bar arm
curls: 4 sets 10,10,8,8 • Dips on bench: 4 sets of at least 20 reps 20,20,20,20 • Seated concentration
curls or seated machine
curls: 3 sets - failure • Single arm
reverse cable pull downs: 3 sets of at least 20 20,20,20 • 10 - 15 mins on bike or treadmill
1)
Dumbbell curls against the wall (starting with palms facing down) 8 - 10 reps 2) Hammer curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
curls against the wall (starting with palms facing down) 8 - 10 reps 2) Hammer
curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a
reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline
Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
Curls 8 - 10 reps (Do regular
curls against the wall if you don't have an adjustable b
curls against the wall if you don't have an adjustable bench)
Excellent exercises; there are a lot of exercises in this book you've probably never have heard of such as the Lateral
Dumbbell Swing,
Reverse Curl Body Drag Style, Barbell 1 / 4th Roll Up and Alternate Calf Heel.
Workout # 15 3 sets decline bench 3 sets incline bench 3 sets seated
dumbbell press 3 sets
reverse curls (last = drop) 3 sets shrugs
day 1 ARMS - standing
curl - 15,12,10,8,8 - incline hammer
curl - 12,10,10,8 - concentration
curl - 12,10,10,8 - bench press - 15,12,10,6 -
reverse wrist
curl - 15,12,10,8 - wrist
curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring
curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm
dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 -
dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front
dumbbell lift - 15,12,10,8,8 - laydown
reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
Of all the arm toning exercises you can perform, the
dumbbell biceps
curl, the
reverse wrist
curl, and the overhead triceps extension may be the absolute three best.
Day Three: Pull - downs 1 x 50, 1 x 100 Bent - over Rows 1 x 50 Seated Rows 1 x 100 Pullovers1 x 100 Deadlifts 1 x 50 Hyperextensions 1 x 50 Barbell
Curls 1 x 100
Dumbbell Curls 1 x 100 Preacher
Curls 1 x 100
Reverse Curls 1 x 100 Wrist
Curls 1 x 100
I did the typical stuff you'd expect in a commercial gym (wrist
curls with a
dumbbell and barbell,
reverse wrist
curls, fat bar holds... etc.), but didn't really find what I was looking for until I came across information on the Captains of Crush Hand Grippers and later the IronMind catalog.
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg
curl — either seated or supine 1 x 10 - 15 prone
dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French press with EZ bar on decline bench 1 x 8 - 12 standing biceps
curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline
reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
Seated
Dumbbell Wrist
Curls Dumbbell Reverse Wrist
Curls Dumbbell Pronation and Supination
Dumbbell Abduction (Radial Deviation)
Dumbbell Adduction (Ulnar Deviation)
Modified Giant - set: Rear Delt Rows (performed like a
reverse bench press) 2 sets (Rest 45 seconds)
Dumbbell Shoulder Press 2 sets (Rest 45 seconds) E-Z
Curls 2 sets (Rest 45 seconds) Close Grip Bench Press 2 sets (Rest 45 seconds)
• Alternate three sets of 15 side lunges (alternate sides) with three sets of 20
dumbbell bicep
curls to shoulder press (with palms up
curl dumbbells into your chest keeping your elbows close to your sides, press
dumbbells up, bring your arms back down,
reverse curl and repeat).