Routine 3: Medium — Heavy Weight Warm - up Bench Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over Barbell Row: 15 / 12 / 10 Reps Incline Dumbbell Bench press: 50 Reps
Seated Dumbbell Curls: 15 Reps
Check out Hollywood Actor / Producer Morris Chestnut doing
Seated Dumbbell Curls under Celebrity Fitness and Nutrition Expert Obi Obadike's guidance.
Seated Dumbbell Curls — a great unilateral exercise that is going to give you a great pump in your biceps.
Not exact matches
Seated running
dumbbell curls: to failure.
Doing
seated incline
dumbbell curls are one of the few ways to stretch out the long head of the biceps.
A typical superset can include machine leg presses and lying leg
curls, wide grip pull - ups and push - ups, cable side laterals and
seated dumbbell presses, or close grip bench presses and barbell
curls.
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 tre
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 tre
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
Dumbbells, Barbells, Cardio Machines, Medicine Balls, Rubber Bands, Step Machine, Stationary Bike, Elliptical Machine, Spin Bike, Swiss Ball, Squat Machine, Flat Bench, Incline Bench, Decline Bench, Kettle Bell, Shoulder Press, Smith Machine, Leg Press, Hack Squat, Cables, Leg Extension Machine, Leg
Curl Machine, Stair Stepper, Hip Abductor, Chin Up Machine, Pull Up Machine, Lat Pull Down Machine, W Bar, Straight Bar,
Seated Leg
Curl, Yoga Mat
Friday:
Seated Leg Presses Lying Leg
Curls Smith Machine Lunges Stiff - Legged Deadlifts Box Jumps (3 x20 reps) Calf raises (3 x20 reps)
Seated Overhead
Dumbbell Press
Dumbbell Front Raises
Dumbbell Side Raises Bent - Over Lateral Raises
Even if you're a newbie to weight training, skip the machines in the circuit that you do need for safe heavy lifting on leg press, chest press, and
seated row or lat pull down and do bicep
curls and triceps exercises (see below) using
dumbbells.
Workout # 15 3 sets decline bench 3 sets incline bench 3 sets
seated dumbbell press 3 sets reverse
curls (last = drop) 3 sets shrugs
Tagged as: Achilles, Arnold press, back, biceps, body fat percentage, Brad Pitt, cable
curls, cardio, chest, chest flyes, chest flys, chest press, complex carbohydrates,
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curls,
dumbbell burls, dumbells, EZ bar, EZ cable
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curls, high protein meals, incline chest press, lat pulldowns, lateral raises, leafy vegetables, low carb meals, Mickey O'Neil, nautilus, pec deck machine, pulldowns, pullups, pushups,
seated row, shoulders, Snatch, Snatch diet, Snatch workout, Snatch workout routine, sword workout, T - bar, T - bar row, Thelma & Louise, Thelma & Louise diet, Thelma & Louise workout, Thelma & Louise workout routine, treadmill, tricep pushdowns, triceps, Troy, Troy diet, Troy workout, Troy workout routine, Tyler Durden, Tyler Durden diet, Tyler Durden workout, Tyler Durden workout routine, whole foods
I'm doing squats, ez bar
curls,
dumbbell bench and bent rows one day... and deadlifts,
seated press and shoulder - width upright rows only to bottom rib on the next day.
Bench press then Lat pull down
Dumbbell flyes then seated cable row Incline dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
Dumbbell flyes then
seated cable row Incline
dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
dumbbell press then bent over row Bicep
curls then tricep push down Squats then military press
Friday: Back and Biceps Dead lifts 3 x 6 Lat pull downs 3 x 8
Seated rows 3 x 6 Barbell
curls 3 x 6
Dumbbell curls 3 x 6 Shrugs 3 x 8
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
Incline situps 2 - 3 x 30 Incline knee raises 2 - 3 x 30 Bench presses 3 x 10 - 12 Lat pulldowns 3 x 10 - 12
Seated dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg
curls 3 x 10 - 12
Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
Dumbbell squats 3 x 10 - 12
Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x 10 - 15
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.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8
seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps
curl with straight bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
Seated Dumbbell Wrist
Curls Dumbbell Reverse Wrist
Curls Dumbbell Pronation and Supination
Dumbbell Abduction (Radial Deviation)
Dumbbell Adduction (Ulnar Deviation)
Giant - set:
Dumbbell Curls 3 sets of 10 - 15 reps (no rest) Triceps Dips (on parallel bars) 3 sets of 10 - 15 reps (no rest) Hammer
Curls 3 sets of 10 - 15 reps (no rest)
Seated One Arm Overhead Triceps Extensions 3 sets of 10 - 15 reps (90 sec rest)
Oliveira et al. (2009) compared the muscle activity during three types of biceps
dumbbell curl, including the standing
curl,
seated incline
curl and the preacher
curl.
Bars, Handles, Clamps Olympic Weight Bars Standard Weight Bars Calf Machines Other Calf Machines
Seated Calf Machine & Bench Chest Press Machines Exercise Benches Ab & Back Benches Olympic Benches Standard Benches Weight Benches Preacher
Curl Benches More... Home Gyms Complete Home Gyms Gym Attach & Accessories Selectorized Home Gym Lat Machines Leg
Curl Machines Lying Leg
Curls Seated Leg
Curls Preacher
Curl Machines Smith Machine & Rack Power Racks Smith Machines Cable Crossover Weight Trees & Racks
Dumbbell Racks Free Weight Racks Free Weight Trees Weights &
Dumbbells Dumbbells Weight Sets
Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3 - 5 reps Assistance Pulling movement: Weighted Pull ups 2 sets of 6 - 10 reps Auxiliary Pulling movement: Rack chins 2 sets of 6 - 10 reps Pressing Power Movement: Flat
dumbbell presses 3 sets of 3 - 5 reps Assistance pressing movement: Weighted dips 2 sets of 6 - 10 reps Assistance pressing movement:
Seated dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary
curling movement: Cambered bar
curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers 3 sets of 6 - 10 reps
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10
seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high bench 1 x 8 - 10
seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15
seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines: