I want to build up my chest and arms fast...i have dumbells and a weight bench. What are the best techniques?!
Question: I want to build up my chest and arms fast...i have dumbells and a weight bench. What are the best techniques.?
Answers:
Depends on how dedicated you are... But this is a simple one.
Monday
Bench Press - 5 sets of 10 (don't know what you are working with) I say you might want to start with the 25 on each side if you are a beginner. If you feel it's too light, use the 35 or 45.
Dumbell Press -5 sets of 10 After the 5 sets of bench, switch to the dumbells, maybe about 20 lbs. or so lighter, and do bench press with the dumbells. It takes practice to keep it steady.
Back arm - 5 sets of 10 Take a dumbell and raise it above your head, drop it down towards behind your back, and lift up...
Tuesday
Shoulder Press 5 sets of 10 - Start off with just about 45 lbs. that might be your bar alone. Lift over your head and drop behind your neck.
Shoulder Press with dumbells 5 sets of 10 Maybe the 25lbs dumbells. Raise over head, drop right above your shoulders and push back up.
Curls - Don't know if you have a curl bar, so just do about 5 sets of 10 with the 25lbs and then do another 5 sets of 10 with maybe a 15.
Wednesday
Repeat Monday
Thursday
Repeat Tuesday
Rest up on the other days, and repeat back on Monday.Health Question & Answer
Monday
Bench Press - 5 sets of 10 (don't know what you are working with) I say you might want to start with the 25 on each side if you are a beginner. If you feel it's too light, use the 35 or 45.
Dumbell Press -5 sets of 10 After the 5 sets of bench, switch to the dumbells, maybe about 20 lbs. or so lighter, and do bench press with the dumbells. It takes practice to keep it steady.
Back arm - 5 sets of 10 Take a dumbell and raise it above your head, drop it down towards behind your back, and lift up...
Tuesday
Shoulder Press 5 sets of 10 - Start off with just about 45 lbs. that might be your bar alone. Lift over your head and drop behind your neck.
Shoulder Press with dumbells 5 sets of 10 Maybe the 25lbs dumbells. Raise over head, drop right above your shoulders and push back up.
Curls - Don't know if you have a curl bar, so just do about 5 sets of 10 with the 25lbs and then do another 5 sets of 10 with maybe a 15.
Wednesday
Repeat Monday
Thursday
Repeat Tuesday
Rest up on the other days, and repeat back on Monday.Health Question & Answer
Ok here's a wee routine, but for arms the size comes from the triceps not the biceps :)
3 sets x 12 reps for each exercise
Day 1 chest / biceps
Bench press
dumbbell flys
dumbbell presses
press ups
Day 2 shoulders / triceps
shoulder press
front lat raises
side lat raises
skull crusers
kickbacks
most bodybuilding sites will give you a good routine but best off at a gym bud, you get in the zone better lol
cheersHealth Question & Answer
3 sets x 12 reps for each exercise
Day 1 chest / biceps
Bench press
dumbbell flys
dumbbell presses
press ups
Day 2 shoulders / triceps
shoulder press
front lat raises
side lat raises
skull crusers
kickbacks
most bodybuilding sites will give you a good routine but best off at a gym bud, you get in the zone better lol
cheersHealth Question & Answer
The key for losing weight is simple - consume less and workout more often - the difficulties arise when we in reality try to put that into practice! There are lots of opportunities to fail out there don't you think.?! I found some splendid advice by following the web portal in the box below, they have lots of tips and tricks, I lost 10 pounds by following their tips.Health Question & Answer
ok. alternating bicep curls, kick backs, concentrated curls, dips, preacher curls, over head extention, push ups, side lat raises, front raises, incline dumbbell press, flies, u can do a version on cable cross overs with dumbbells, shoulder press with dbbls, up your protein intake.. if u need anymore email at silverdragon_534@hotmail.com.Health Question & Answer
You should do bench press, and curls and take a good source of protein after you have a work-out. If you don't no what bench press and curls are, you could look them up on Youtube. Good luck!Health Question & Answer