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1Standing Dumbbell Press
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2EZ-Bar Biceps Curl
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3Dumbbell One-Arm Triceps Extension
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4Side Laterals to Front Raise
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5Hammer Curl
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6Standing Bent-Over Two-Arm Dumbbell Triceps Extension
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7Close-Grip Upright Barbell Row
- Recommended number of laps
- Repeat all steps 3 times.
Take 90 second pauses between laps.
Take 30 seconds pauses between steps. - Workout duration
- This workout should take about 35 minutes to complete it.
- Workout info
- These exercises are for building stronger, tighter arm muscles. Building strength and muscle mass in the arms isn’t just for show. It is very important for activities of everyday life.
- Workout description
- Hard, male workout for the gym.
Standing Dumbbell Press
15-20 repeats
1
Take a dumbbell in each hand and stand with your feet shoulder width apart. Raise the dumbbells to head height, put the elbows out.
2
With no leg drive or leaning back, extend through the elbows to raise the dumbbells together directly above your head. Pause for a second.
3
Slowly return the dumbbells to the starting position and repeat the exercise according to the training plan.