DUMBBELL WORKOUTS

DO THIS

Do the exercises for each body part workout in order (e.g 1-3)

Rest for 1 minute between sets 3)Rest for 2 minutes between exercises

Repeat the above once more, before moving on to a different workout – and remember your stretches from p8 at the end.

WORKOUTS PART1

ARMS WORKOUT

WHY DO IT?

Build big arms to fi ll up those T-shirt sleeves

The fastest way to build big arms isn’t to crank out as many biceps curls as you can. True, that type of move is included in this workout, but it’s only one part of the plan.

To increase the size and strength of your arms you need to work your biceps from a variety of different angles. The hammer curl changes your grip and challenges your forearms. The Zottman curl targets your biceps in the lifting phase, then your forearms in the lowering phase.

Between biceps moves is the overhead triceps extension. Adding in plenty of triceps move variants are crucial because they allow your biceps to recover and they also build strength and size on the backs of your upper arms. In fact, your triceps make up two-thirds of your upper arm mass, so working those muscles will provide you with quick, shirt-filling gains.

DO THIS…

> Do exercises 1-6 in order

> Rest for 1 min between sets

> Rest for 2 minsbetween exercises

1 HAMMER CURL

SETS 3 REPS 10

> Form guide p49

2 OVERHEAD TRICEPS EXTENSION

SETS 2 REPS 10 each side

> Form guide p50

3 ZOTTMAN CURL

SETS 3 REPS 10

> Form guide p50

CHEST & BACK WORKOUT

WHY DO IT?

Get a strong and solid upper body

Most men are far more concerned with building a big chest than they are with developing a strong back. That’s the wrong approach for two reasons. By focusing