check out bodybuilding.com. they enjoy a complete array of workouts for each body parts.
curling, I can curl 15 lbs, so I'm sure you can curl atleast 25.
curls for biceps and reverse curls for triceps .
Well, first of adjectives, know this: the Triceps compose 60% of the arm, and the rest is the biceps. So if you want "big guns", work the triceps harder. Also, the triceps have three head, where they connect to the bone. So working the triceps to the fullest requires different angular exercises. To work out the triceps, try these:
Close grip bench press 2-3 sets, 8-10 reps
Cable press down 3-4sets, 6-8 reps
Overhead barbell extension 4-5 sets, 6-8 reps
*the volume of work you will be doing will massively increase their size.
Now for the biceps, you single have two head to work. So to make them work harder, remember these tips:
-Supination near dumbbells: This is twisting the wrists as you bring the weights up.
-To isolate the biceps primarily when doing a barbell curl, literally drag the bar near your chest, keeping your elbows back.
-At the top of your contraction near the barbell or dumbbells, hold it and contract your biceps a little more. IT WILL BURN. But the results are worth it.
Barbell Curl 3 sets, 8-10 reps
Incline Dumbbell curl 2 sets, 8-10 reps
Concentration curl 3 sets, 10-12 reps
Barbell preacher curl 4 sets, 8-10 reps
Work tough, have consistency, and you will own arms of steel in no time.
The medicine and health information post by website user , ByeDR.com not guarantee correctness , is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
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