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Ultimate dumbbell arm training for a bigger biceps



Give a man a pair of dumbbells and he can pull out some curls and massage his biceps. But give a man a pair of dumbbells and a plan, and he can change his entire body in a month.

And one of the most effective ways to use dumbbells is Superset training, where you do exercises -to-back to keep your muscles working for as long as possible. With the right exercises, you can use dumbbell supersets to break down fat and add muscle all over the body – and to prove it, we have the right exercises here.

This four-week, four-week training session is designed for the whole body. Follow the letter – and we also mean the letter, because the plan details sets, repetitions, and the pace at which you should do the exercises for maximum benefit ̵

1; and build a broader chest on biceps, titanic triceps, and a set of abdominal muscles that will make your washing machine obsolete. By the end of the four weeks, you've added lean muscle to your body, and all you need is a series of dumbbells and some willpower.

In the latter we can not really help but we can certainly help with choosing a set of dumbbells to buy. Our comprehensive set of the best available dumbbell sets is suitable for all budgets and offers options for all types of dumbbells – including notable sets that change the weight when turning a dial.

After making your choice of weights, review the instructions below to explain how to follow this training plan and how it has been structured to be as effective as possible. Get ready to take on the plan yourself.

How the Plan Works

Here's the theory behind your four-week muscle plan

1. Part of Body Splits

This four-week plan involves four workouts per week. Each of the four meets a different body part. Training 1 a week targets the chest and back; Training 2 your arms (biceps and triceps); Training 3 your legs and abdominal muscles; and workout 4 your shoulders.

The body parts have been selected to allow you to add muscle and transform your trunk as fast as possible.

The first three workouts per week hit two different muscle groups so one body part works, the other recovers and allows you to keep the intensity level high and lift the heaviest possible weight in good shape for maximum muscle growth stimulate.

. 2 Training Structure

All four weekly sessions comprise six exercises subdivided into three supersets labeled 1A and 1B, 2A and 2B, and 3A and 3B. In a superset set up two exercises and do them back to back after doing all the repetitions of the second movement. When all sets and repetitions of the first superset are complete, switch to the second superset, and so on.

This approach is great for building muscle faster because supersets maximize the intensity and quality of your sets. And the harder you can push your muscles in the gym, the more damage is done to the muscle tissue that gets bigger and stronger after recovery.

. 3 Training Variables

The only way to make rapid progress when you want to add muscle mass is to follow a progressive exercise plan that challenges your body in new ways every week. This is the key to keeping your muscles out of their comfort zone and working as hard as possible, so that your body has no choice but to build up your damaged muscle fibers ever larger and stronger.

At the top of each break for the first time week are details of each move, including sets, pauses, tempo, and pauses (for weeks two, three, and four, this information is listed in tables). Tempo 2010 = 2 seconds to lower, 0 seconds rest at the bottom, 1 second to lift, 0 seconds rest at the top.

It is imperative that you stick to these training variables precisely because this plan is designed to give you a progressively challenging workout. You can add the maximum amount of muscle in four weeks.

For example, in the first week, you do four sets of ten repetitions per move, which increases to four sets of 12 in the second week. In weeks three and four you will do five sets of ten or twelve repetitions, so each week is more difficult than in the previous week. In addition, in weeks three and four, the tempo (the time it takes for each repetition to raise and lower) changes to make the exercises more challenging so that the target muscles have more time under tension and workload.

Workout 1: Chest and Back (Week 1)

1A Ground Press

Sets 4 Reps 10 Rest 0sec Tempo 2010

2010 How Lie flat on the floor and hold a dumbbell in each hand with straight arms across the chest. Lower the weights in the direction of the chest and push them strongly back up to return to the beginning.

Why When you are on the ground, you are in a stable position, so you can try to go pretty hard with this move. The range of motion is shorter than bench press, so focus on the contraction of the targeted chest muscles.

1B Hammer curved series 4 Reps 10 Rest 60sec Tempo 2010

So Hold In each hand a dumbbell with facing palms. Bend forward, hang on your hips, row the weights to your side and run your elbows. Lower the weights again under control.

Why This movement hits the main muscles of your upper back while your lower back is being worked to keep your upper body upright. With a hammer grip you also beat your forearms and improve the grip strength.

2A Dumbbell Press

Sets 4 Reps 10 Rest 0sec Tempo 2010

Like Go with it put your feet together in the right position and hold the dumbbells shoulder width apart. Tense your core so that your body is straight from head to heels. Bend your elbows to lower your chest, then push firmly backwards.

Why You may think that push-ups are easy, but they are still a useful step towards breast augmentation – especially if you opt for the chest's instability of weights around the chest and the chest Core training, harder.

2B Reverse flye 4 Reps 10 60sec Tempo 2010

How Bend your hips with a light dumbbell in each hand and facing the palms. Keep your elbows slightly bent, lift the weights at shoulder height and lower them back to the beginning.

Why This train looks much heavier than it is, and it does wonders for you upper back and rear shoulders. Start with light weights and master the movement pattern to maximize muscle gain and minimize the risk of injury.

3A Wide Dumbbells

Sets 4 Reps 10 Rest 0sec Tempo 2010

So Go with your feet together and keep the dumbbells far apart. Tense your core so that your body is straight from head to heels. Bend your elbows to lower your chest, and then push firmly upwards.

Why If you move your hands to a wider position, your triceps and shoulders will be less affected, so your chest will need to do more to lift and lower the torso.

3B Renegade Row

Sets 4 Reps 10 on each page Rest 60sec Tempo 2010

] How Position your feet in position and hold the dumbbells shoulder width apart. Tense your core so that your body is straight from head to heels. Row the weight and run with your elbow. Alternative arms.

Why The top and back are machined to one side so that you can fully stretch the muscles. In addition, you can recruit your core and shoulder joints to keep your body stable. [19659046] Week 2

Exercise Sets Repeats Break Tempo
1A floor press 4 12 0sec 1B Hammer bent row [19659052] 4 12 60sec 2010
2A dumbbell pressing 4 12 0sec 2010 2B Reverse flye 4 12 60sec 2010
3A Dumbbell presses 4 12 0sec 2010
3B Renegade series 4 12 on each side 60sec 2010

Week 3

Exercise Sets Repeats Rest Tempo
1A ground press 5 10 0sec 2010
1B hammer curved series [19659053] 5 10 60sec 2011
2A dumbbell press 5 10 0sec 3010
2B Rev erse flye 5 19659053] 10 60sec 2011
3A Print on a wide dumbbell 5 10 0sec 3010
3B Renegade series [19659052] 10 each page 60sec 2011

Week 4

Exercise Sets Repeats Rest Tempo
1A ground press 5 12 [19659053] 0sec 2010
1B hammer bent row 5 12 60sec 2011
2 dumbbell press 5 5 5] 0sec 3010
2B Reverse fly 5 12 60sec 2011
3A dumbbell presses 5 0sec 19659053] 3010
3B Renegade series 5 12 on each page 60sec 2011

Training 2: Arms (Week 1) [1965] 9021] 1A Bicep curl

Sets 4 Reps 10 [1 9459013] Rest 0sec Tempo 2010

Like Like Like Standing with dumbbells on your sides and palms facing forward. Keep your elbows on the sides, loosen the weights and push the biceps up. Lower it back to the beginning.

Why For a good reason, it's the classic bicep lift: Performing this motion perfectly is one of the fastest ways to increase your biceps. Just keep your repetitions under control to avoid the dumbbells swinging up and down.

1B Triceps Extension

Sets 4 Repeats 10 on each side 60sec Tempo 2010

How Stand up and hold a dumbbell just above your head with one hand and one arm. Keep your chest high, lower the weight behind your head and then lift it back to the beginning. Perform all repetitions with one arm and then change the procedure.

Why When you work with one arm, you can concentrate on training your triceps so that the barbell remains lower throughout the buoyancy and under control, while the core needs to be knotted to keep the upper body upright.

2A Hammer Curl

Sets 4 Reps 10 Rest 0sec Tempo Tempo ] 2010

How Stand with dumbbells on the sides and palms facing each other. Keep your elbows on the sides, loosen the weights and push the biceps up. Lower it back to the beginning.

Why If you adjust your wrist position so that your palms face each other throughout the set, the load will shift to a different part of your bicep muscles, as well as recruiting your forearms.

2B triceps kickback

Sets 4 Repeats 10 per side Rest 60sec Tempo 2010

Like Lean forward from the hips, keep your back straight and hold your arm with a dumbbell. Lift the weight backwards until your arm is straight, then lower it back to the beginning. Do all the repetitions on one side, then repeat with the other arm.

Why The key to this effective triceps construction is that you fully contract the working muscle while stretching, and then lower the barbell under full control back to the starting position.

3A Spider Curl

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Bend Over Keep your elbows on your thighs and hold them in your hands with your arms straight. Curl up the weights, squeeze your biceps together at the top, and then lower it again until it starts under control.

Why While it may lift some eyebrows in the gym, this exercise guides your biceps through range of motion so you can see them from a slightly different angle, meaning that more muscle fibers are set.

3B Narrow Dumbbell

Sets 4 Reps 10 Rest 60sec Tempo 2010

Like Go with your feet in position and hold the dumbbells that are touching. Tense your core so that your body is straight from head to heels. Bend your elbows to lower your chest, and then push firmly upwards.

Why Keeping your hands together reduces the strain on your chest and shoulders, so your triceps muscles need much more effort to raise and lower your upper body.

Week 2

Exercise Sets Reps Rest Tempo
1A Bicep Curl 4 [19659053] 12 0sec [19659052] 2010
1B triceps extension 4 12 on each side 60sec 2010
2A Hammer Curl 12 12 19659053] 0sec 2010 [19659060] 2B triceps kickback 4 12 on each side 60sec 2010
3A-Spider 4 4 4 0sec 2010
3B Narrow Dumbbell Press 4 12 60sec 2010

Week 3

Exercise Phrases Repeats Rest Tempo [19659051] 1A biceps curl 5 10 0sec 2011
1B triceps extension 5 10 on each side 60sec [19659052] 2011 2A Hammer Curl 5 10 0sec 2011
2B triceps kickback 5 10 on each side 60sec 3A [Spider] curl 5 10 0sec 2011
3B Narrow Dumbbell Print 5 10 60sec 2010 Week 4 Exercise Sets Reps Rest Tempo
1A Bicep Curl 5 12 0sec 1sec 1B Trice Extension 5 12 on each side 60sec 2011
2A hammer curl 5 12 0sec 2011
2B triceps kickback
19659053] 5 12 on each side 60sec 2011
3A Spider 5 12 [19659053] 0sec 2011
3B Narrow dumbbell press 5 12 60sec 2010

Training 3: Legs and Abdomen (Week 1)

1A Squat [19659289] Sets 4 Reps 10 Rest 0sec Tempo 2010

Like Get up and hold a dumbbell in each hand. Keep your chest high and hold the core, crouch as deep as you can. Push your heels up to return to the starting position.

Why This is the classic lift to build bigger and stronger legs. Since it is a large compound lift with multiple muscle groups, it is also very effective in burning belly fat.

1B Woodchop

Sets 4 Reps 10 on each page Rest 60sec Tempo 2010

How Stand on one side with a dumbbell in both hands. Squat down and stand back while lifting the weight up and across your body until it is over your shoulder. Reverse the movement. Do all the repetitions and then change sides.

Why It is not as well known as other abdominal muscle exercises, but do it right and you will build muscle all over the core as well as train and lower your shoulders

2A Lungs

Sets 4 Repeats 10 per page Rest 0sec Tempo 2010

As As ] Stand with a dumbbell in each Hand. With your upper body and core strengthened, take a long step forward until both knees are bent 90 °, and then squeeze the forefoot to return to the start. Do all reps with one leg and then switch.

Why The lunge offers many of the same advantages as the squat, but with even more core-building benefits, as your abs need to work overtime to keep your body stable when lowered and raised.

2B Halo

Sets 4 Reps 10 on each page Rest 60sec 2010

2010

How Stand tall and hold a dumbbell in front of your face in both hands. Lift it up and move it clockwise around your head. Do all repetitions and repeat the process counterclockwise.

Why It will train your abs, which need to be fully supported and locked in place to keep your upper body sturdy and erect, and will enhance the strength and flexibility of your sensitive shoulder joints for added protection against injury ,

3 Goblet Squat

Sets 4 Reps 10 on each side Rest 0sec Tempo 2010

Hold up and hold one end of a dumbbell with both hands. Squat down and keep your back straight and stiffened until the weight almost touches the group. Stand back to return to the start.

Why By this time, the legs are almost exhausted, but this movement with a single dumbbell as a resistance loads the muscle fibers for growth and keeping your heart rate high for fat loss benefits.

3B Crunch

Sets 4 Reps 10 Rest 60sec Tempo ] 2010

How Place Sit flat on the floor and hold a dumbbell over your chest. Build your abdominal muscles and lift your torso off the floor. Squeeze your abdominal muscles together and lower slowly and in a controlled manner.

Why The Tuber is great for developing your upper abdominal muscles, but only if you do it right. And the additional resistance of the dumbbell will force these muscles to accelerate the game to raise and lower the hull without the help of momentum.

Week 2

Exercise Sets Reps Rest Tempo
1A Squat 4 12 0sec 2010
1B Woodchop 4 12 on each side 60sec 2A lung 4 12 on each side 0sec 2010
2B Halo 4 [19659052] 12 on each page 60sec 2010
3A
3A Goblet Squat 4 12 on each page 0sec 2010
3B Crunch [19659052] 4 12 60sec 2010

Week 3

Exercises
19659048] Reps Rest Tempo
1A Squat 5 10 0sec 3010
1B Woodchop 5 on each side 60sec 1111
2A lung 5 10 on each side [19659053] 0sec [19659052] 3010
2B Halo 5 10 each page 60 sec. 1111
3A Knob stool 5 10 on each side 0sec 19659053] 3010
3B Crunch 5 10 [19659052] 60sec 2011

Week 4

Exercise Sets Repeats 19659052] 1A Squat 5 12 0sec 3010
1B Woodchop 5 12 on each side 60sec 11 Longe 2A Lung 2A Lung ] 5 12 on each side 0sec 3010
2B Halo 5 12 on each side 60sec 1111
3A Goblet Squat 5 19659053] 12 on each side 0sec 3010 [19659060] 3B Crunch 5 12 60sec 2011

Training 4: Shoulders (Week 1)

1A Overhead press

Sets 4 Reps 10 Rest [1 9459014] 0sec Tempo 2010 [19659002] How Get up and hold a dumbbell at shoulder level in each hand. Keep your chest upright, push the weights directly over your head until your arms are straight, and lower them back to the beginning.

Why The key to building larger, broader shoulders is to allow these muscles to work through their muscles, allowing complete freedom of movement, so be sure to lower the dumbbells to their starting position at the end of each repetition ,

1B Lateral Raising

Sets 4 Reps Reps 10 Remainder 60sec Tempo 2010

As Stand with dumbbells on your sides and palms facing each other. Lean slightly forward and lift the weights by lifting your elbows. Slowly bring it back under control to the start.

Why This is a fantastic step to hit your side pieces – the section of the shoulder muscles that, when developed, has a strong and broad upper body helping to create the coveted V-shaped torso ,

2A Arnold Press

Sets 4 Reps 10 Rest 0sec Tempo 2010

How Stand with a dumbbell at shoulder height at shoulder height with the palms facing upwards. Push the weights directly over your head, twist your wrists while keeping your arms straight, then lower them back to the beginning.

Why It's a similar stroke to the straight over-the-top press, with the exception of your wrists Turning while you're moving the weights – and this extra movement will set in motion even more muscle fibers.

2B Upright series

Sets 4 Reps 10 Rest 60sec Tempo 2010

How Stand up and hold a pair of dumbbells with straight arms in front of your body. Hold your chest up and elbow forward, rowing the weights up until your hands reach the chin. Back to the start.

Why When building larger shoulders, you also have to work on your traps, which makes this lift outstanding. First, do not go too hard – it's better to do quality repeats than Max-Weight – and never take the weights up and down.

3A Frontraising

Sets 4 Reps ] 10 Rest 0sec Tempo 2010

How Stand up and hold a pair of dumbbells with straight arms in front of your body. Lift the chest and arms straight and lift the weights in front of you to hit the shoulder. Back to top.

Why This lift mainly hits the shoulder, and as with all shoulder movements, you need to make sure that you control the weight at all times – it should never control you. You can not add muscle when you are injured.

3B Shrug

Sets 4 Reps 10 Rest 60sec 2010 [20109013] 2010 19659002] How Stand up and Hold a dumbbell with straight arms in each hand. Keep your chest upright, with the core supported and your arms straight. Shrug your shoulders. Stop at the top, then lower the weights to the start.

Why This is another big step for bigger traps, and the best thing about this move is that you can become heavy because of its range of motion is so short. Hold on tight and jerk the weights powerfully to make it more effective.

Week 2

Exercise Sets Reps Rest Tempo
1A Overheard Press 4 12 0sec 2010 [19659060] 1B Lateral elevation 4 12 60sec 2010
2 A Arnold Press 4 12 12] 0sec 2010
2B Upright Series 4 12 60sec 2010
3A front elevation 4 12 2010
3B Shrug 4 12 60sec 2010

Week 3

Exercise Exercises Repeats Tempo Tempo 1A Press heard 5 10 0sec [19659052] 3010
1B Lateral Lifting 5 10 60sec 2011
2011
5 10 0 sec 3010
2B Upright Series 5 10 [19659052] 60sec 2011
3A Front boost 5 10 0sec 2011
3B Shrug 5 10sec 60sec 2111

Week 4

Exercise Sets Repeats Rest Tempo
1A Overpowered Press 5 12 0sec 0sec 0sec 0sec 010 ] 1B Lateral elevation 5 12 60sec 2011
2 A Arnold Press 5 12 0 sec 3010
2B upright row ] 5 12 60sec 2011
3A front elevation 5 12 0sec 2011
3B Shrug 5 12 19659053] 60sec 2111

Photography: Danny Bird. Model: Shaun Stafford.


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