( I’m french and I apologize for my english mistakes ), So I practice fitness since one and a half year but I will not be able to go to the gym anymore soon. After that, your body needs proper diet and supplement along with workout to grow your body mass. Want bigger biceps that visibly pop under your sleeves? (2) is this routine suitable for 14 years old? Thanks for covering this topic, I have gained a better knowledge about it. Just wondering why you recommend 8-12 reps instead of something lower but heavier like 4 to 6? Hey Jason, do 3 sets of both (stop 1-2 reps before failure). A regular arm workout using just a simple set of dumbbells can get you the results you want. And yeah – you can add abs to both days. by the way, Im taking maintenance for High blood pressure and Im a pre diabetic person. May i know the difference in approach? Yes, several of the exercises like the lunges and the shoulder press hit the traps. Thanks! Try using the routine above my man! Hi there i had a look at your routine and i was just wondering if i could do workout A on monday and B on tue and train 5 times a week or is it too much? A combination of lat-pulldowns, pull up negatives, and assisted pull ups should help you work up to being able to do actual pull ups – and losing weight will help, too. Just wondering if I can skip the 11 and 12 reps and move on to the next weight? No, the program is meant to be done with one full day of rest in between sessions. One Arm Dumbbell Row (if no bench, use a chair) 4. I’m a skinny fat guy! First of all, will this workout routine work your biceps and/or arm? Do you recommend this for me or any other alternatives? I’ve managed to gain 5 Kg with this workout! Perhaps fewer reps? Is that still a good routine or is it not going to be as good? Focus on eating well – you’re in a crucial stage where you’re body need fuel to grow. I’m pumped to hear it’s working for you. I was just wondering if you’re able to help me set up a routine? And how fast so I start seeing gains? Got any tips for me? Thinking about starting this routine. Hey man, it will be very tough to do with only 1 dumbbell as most of the exercises require 2. So basically for days on, one day off routine. I am also a vegetarian so I get my protein from milk and dairy products like eggs and cheese, will this help me bulk up and gain mass? Thanks Craig – If you’re looking to bulk up, I wouldn’t do more than one cardio session per week. I have a dumbbell set that goes from 5-75 lbs. Using dumbbells is a great way to workout. 3 sets of goblet squat then move to 3 sets of bench). Join Chris Heria as he shows you how to get a bigger Arms with just Dumbbells. How many different weights should I get? I think this workout will work well for you. 7 Top Dumbbell Arm Exercises to Build Muscle Try these exercises to build muscle and work towards RXd arm-focused workouts. I know nothing of quality diet – I’m about to start your dumbbell program above (all I have are these and no bench either). This had greater magnitude compared to the other sores I get but now its gone. Hey David! I plan to do this workout indoors in my room due to the winter season that came and it can be very cold outside to workout where my bench is. The only other way to progress is through adding reps. I am a skinny guy. Hey, David. When someone asks you to make a muscle, chances are you don’t flex your traps or rise onto your toes to show off your calves. No your body is working to repair and build during off days. Hey David, on the pull ups and hanging leg raise how many sets should I do? 1. As long as you lift weights and eat in a caloric deficit you will lose fat. Why? Pull Up (there are no weights, so ignore the progression and just do 1 rep less than failure) 4. I’m a strong guy with many years gym experience who looks to get maximum benefit from every visit to the gym. I have bought Whey protein powder and I also get muscle milks and protein shakes. Can the hanging leg raises be done on a “rest” day or a while after the rest of the exercises are done? And yes rest between each set. I want to lose more weight (fat) and gain muscle mass. I currently am working out everyday with a pair of 20 pound dumbbells for about 30 minutes. I would appreciate it heaps if you could help me out bro as it will be my first time working out during this years ramadan and its only for 30 days and its the perfect time to strenghen my self spiritually and physically and remove all bad habits and create new habits to be a better person! The biceps routine has three exercises while the triceps routine has 2. Hey Jose, I’m glad to hear you gained some weight! Hey David. Yo Frank, focusing on eating more calories will do more for you than calf raises and forearm curls. Hey David. Hey David I’ve never lifted weights and am about 240 lbs, 5′ 8″, 25. Sorry if this is a dumb question, but what is the purpose of the off days when you have different exercises on A days and B days? I’m gonna keep going and hope to be able to handle the 20 eventually and even more. What should I do ? Now you have all the ammo to help build your guns. It’s not ideal, but I would increase the reps… and also make them harder by going very slow on the way down each time, pausing at the bottom for a second, and then pushing them up very quickly. Now, as I gained weight I have this belly fat which is awkward. 8lbs a year max – some of your gains would be fat. Just like the back muscle, does it consists of multiple parts with different functions. I’ve been following this routine for a few weeks now and loving the structured approach. When you perform a Dumbbell Bench Press while alternating which arm is performing work you increase your time under tension. It is responsible for lengthening or extending the arm. well,i’ve spent 2 years in Gym and i still be one of those skinny guys,143 Lb..really really sad..i don’t know how to gain muscle..i will try this program in 2 months..wish me luck guys..but i have a question..should i train everyday?monday:Day A,Tuesday:Day B and so on..? I have nerve damage in both elbows (severe Cubital Tunnel Syndrome) and have an extremely hard time gaining mass because of the pain in both elbows. just wondering some other good tips to drop some extra weight. Looking to strengthen core and upper body as doctor said that would help. It’s a full body routine, designed to give you more time to rest and recover. Flex your elbow, with the dumbbell at chest height, then lower and carry it back, always with your arm straight, and until it is well stretched. Dumbbell Arm Workout For Mass – Top 6 Exercises For Muscle Growth In this article you’ll find a dumbbell arm workout, designed to blow your arms up in size whilst building a little strength, too. Is this the best place to post questions? nice workout plan. I am 195 cm and 78 kg Before now i workout 2 years until 8 month ago, and now i have just 2 dammble and i want build my muscles Sorry for bad English . Yes, this diet combined with eating more calories is a solid plan of action. This is completely fine. My goal is to be 12 stone at least by this time next year. Thanks Jeff – let me know how the workout goes, Don’t worry about the protein supplements just try and eat a lot of protein and carbs to put on some weight my man. After all without legs you don’t grow unfortunately. I’ve just always heard you need more than one day of rest, at least for the bigger muscles. i have solid arms and legs from previous years in football ( would like to tone my arms a bit more though) but i have a big gut.. i would like to get down to 245 and bulk up a little bit more.. never really did any weight training or exercising before, Any tips would help! I’m a 1.85m tall ectomorph and I went from 71kg to 76kg in 2 months and it’s all proper muscle mass thank you very much David! My question is how long will it take for me to see a difference in the muscles? can you help me? Also, would you recommend including dumbbell deadlifts in this routine at all, as it’s also a good compound exercise? Any advice on food intake ? one thing though i am 120 lbs and i am currently lifting 30 lbs each my worry is I don’t have any money to buy some protein supplements which I think will defeat the purpose of me lifting and food alone is also expensive. Hey David I was just after some advice if you could I am 15 years old ,6 foot tall and I weigh about 58kg (around 128 pounds) I am pretty skinny and hate being called ‘anorexic ‘ and other names. That’s called a dumbbell front squat, and that’s exactly what you should do. I’m 62, and started about a month ago, so its been a little slower, but its been working. I use the adjustable dumbbells for my home workouts. Thanks Randy – awesome to hear you’re making progress! If im not feeling any soreness the next day, does that mean im not doing it right? You will need to test to find out. Seems to have everything I’m looking for. Do four rounds of the circuit in total. I want to gain, say another 10-15 lbs, and still be able to fit in my size 34s. With two separate workouts, each one is only done 6 times a month. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. Download an updated & optimized version of this routine, https://www.howtobeast.com/get-jacked-with-this-simple-barbell-bulking-routine/, http://www.mensfitness.com/training/workout-routines/30-minute-dumbbell-workout-program-build-muscle, http://www.aworkoutroutine.com/weight-training-progression/, https://www.youtube.com/watch?v=E6VMg0E9JpE, https://www.youtube.com/watch?v=mRozZKkGIfg, https://www.howtobeast.com/build-muscle-with-this-bodyweight-bulking-routine/, https://www.youtube.com/watch?v=OYUxXMGVuuU, https://www.howtobeast.com/5-steps-to-relieve-lower-back-pain-with-exercise-and-stretching/, https://www.howtobeast.com/how-to-build-muscle-and-stay-lean/, https://www.howtobeast.com/3-reasons-full-body-routines-are-superior-to-split-routines/, https://www.howtobeast.com/a-simple-yet-effective-warmup-and-stretching-routine/, https://www.howtobeast.com/muscle-building-mistakes/, https://www.howtobeast.com/gain-weight-fast-men/, https://www.youtube.com/watch?v=iDiPZzmp-xk, https://www.howtobeast.com/effective-weight-loss-men/, How To Reclaim Your Manhood And Rapidly Cultivate Masculine Energy | How To Beast, How to Train the Lower Body Without Squats or Deadlifts | How To Beast, Get Jacked With This Simple Barbell Bulking Routine | How To Beast, How good is this dumbbell workout for bulking? Hi David awesome workout plan! They allow you to create many workouts that build muscle mass and also define muscle appearance. So far good progress but i want to ask since im fasting this month can i do 2 workouts a week instead of every other single day? These dumbbell triceps workouts at home will be helpful for you to achieve the mass you always desired to have! Goblet Squat 2. Hi I’m 16, 6,1 180 pounds I want to start this exercise, I want to know will I get ABS if I eat more food while doing these exercises and also gain muscle also what size weight should I start with. I have a bench press, ‘perfect’ push-ups(handles), dumbbells, and a pull-up bar. How lng should I do the first routine before moving to the next? I am 14 years old, 176 lbs, and 6 feet 4 inches tall. Hanging Leg Raise (ignore the regular progression and do as many reps as you can, raise your legs with knees bent if straight legs is too challenging). Thanks. Hi David, you mentioned in Workout B for the pull ups to do 1 rep less than failure. Also, how much bulk can I get with this kind of program? I’ve been doing the dumbbell program for about 4 months. Not bad, but I would replace the curls on your second day with a compound back exercise like pull ups or chin ups. thanks, Hey this workout has been awesome so far…2 weeks all I have is dumbells and pull up bar so it suits me. I’m a big guy who wants to lose weight. My elbow hard tissue is sore afterward which affects the rest of my workout. Raise it above your head so it's vertical and in line with your spine. Also, how much rest between sets? I’m just returning from a minor back injury and your routine is awesome. Thank you very much David! Just started doing this workout. Yes that’s correct. David, thank you for all of your info here. Any suggestions on bulking? No. Jagan J. Thanks for the reply! 10 Best Dumbbell bicep workout for stronger arms. How long should the workout take? You’re working every body part every other day the way that it’s written. Over the last 6 months I have been doing the same routine, and in the previous 3 I couldn’t see any progress. One day of rest is enough because you are only doing a small amount of volume on each muscle group per workout. On both days i do 5 sets, 5 reps each exercise. Holding the dumbbell in front of you between your legs, rest your elbow on your inner thigh and curl the dumbbell up towards your shoulder. Hi David, I did as you mentioned above (A&B routine) and gained around 10kgs which is great. Hey Moe – doing a lot of cardio will burn a lot of calories and make it harder to gain weight and build muscle – yes. Thanks David! Is there a way I can loose the belly fat, gain muscle, and not loose a lot of weight? or should one rep be for both of them? Don’t worry about protein shakes, just eat a lot of protein. Awesome, thanks for the quick response David! Is the extra off day important or just for convenience working only weekdays? Does this seem like a good plan for gaining muscle? I have a 40kg dumbbell set and want to gain muscle and ‘get big’, what protein supplements shall i use to get bigger quicker? I’ve never done weight training, only body weight routines (pushups, etc…). I would talk more with your doctors about it and figure out a plan that won’t risk making things worse. Once per week in addition to lifting if you’re trying to gain. Goblet Squat. . So im 5’7 185. im a chubby guy but i have muscles. at your home or hotel gym) or simply prefer to do a dumbbell only routine. Can I still do the exercise routine? I lost about 15-20lbs doing cardio and ready to start weight training. For an advanced three-day split, you can obviously add more exercises to work each muscle group more thoroughly. My breakfast is usually 3 eggs, an arepa and a cup of coffee/tea…. Thanks! Hi David, well I don’t have a pull up bar so is there problem if we cut-out the pull-up and hanging leg raise? Hi David, I workout at home using this routine, I am quite limited with the weight I have so I have been upping the reps to about 14 Max then upping the weight.. is this ok? Thanks, Your diet should be enough calories to gain a little bit of weight: https://www.howtobeast.com/how-to-build-muscle-and-stay-lean/. Hello David. With the right plan and the right discipline, you can get seriously shredded in just 28 days. At least a month – until you get bored or stop making progress. What is the alternative workout for dumbbell skull crasher? It involves you holding a single dumbbell, widening your legs in a squat position, then swing the dumbbell between your legs, upward and downward in kind of a moving pendulum. You could do a table pull up and sit ups instead. This will gradually increase the weights and reps you’re doing and force you to get stronger and build muscle. I run for 10 mins before I do this. I’d suggest 3 months minimum (for this routine and any other routine you use). Lately I’ve been mixing a 35 minute HIIT session in between workout days. I’m mostly skinny from my waist bc my hip bones pop out and my arms are skinny. If you use this diet with the dumbbell bulking routine, I guarantee you’ll see fast results. I have somewhat a little belly fat that I would like to turn into a six pack. Whatever your motivation for the big push for a better body, you still have to choose a method that works. my biggest fear is plateauing so my question is how long can I do a routine before my body gets used to it and I start plateauing? I’ve been doing the exercises one after another for three sets. Your email address will not be published. ty. what are you thoughts on creatine supplements? Hey Jojo, you can always email me at david@howtobeast.com (the comments here are getting cluttered). But my chest doesn’t seem to get any more define other than clearer line. Monday do A, Wednesday do B, Friday do A, Sunday do B, etc.) I just started your workout and so far I really love it. But the thing many dedicated bodybuilders tend to forget is that regardless of how great it feels to have greatly developed biceps, you shouldn’t neglect the rest of the muscles in the arm. This routine may be better for you: https://www.howtobeast.com/build-muscle-with-this-bodyweight-bulking-routine/, Hey David, will you please suggest the correct everyday diet for gaining muscles fast. Arm Workout for Mass Gains. Hi again Dave. I’m on month 2 and have gained strength and a little size. Would you still recommend 1 day of running or should I do more? I just want to get in a stable routine to help build lean muscle and burn belly fat. I started to run about mile or so on the days in between A and B. I’m wondering. Seriously, track your calories for a few days if you have to, but make sure you’re actually eating more, whether that means bigger meals or adding a meal. Also can you tell me how much rest time i need to have between each set? If you think I stick to this routine of yours and continue my normal routine with it… will I see any difference… basically what I’m asking is how do I become beast… how many reps? Hi David, Could you share with us a routine for abs with dumbbells? Do it every other time if you really want to do it. Thanks for answering my previous question David! i will very thank full if you will answer me. Gain Mass With This Dumbbell Bulking Routine | How to Beast Hey Bruno. But make sure you’re getting at least .75 grams per pound of bodyweight (I’m feeling lazy, can’t convert to kg right now). This Home Workout Will Give You An Insane Pump and Build Serious Functional Muscle. Don’t want to put the weight I lost back on but want to gain muscle. any advice? Stronger arms will have a significant impact on your gymnastic and weightlifting skills, as well as help with improving pull ups and dumbbell work. So David I appreciate that you take time to answer peoples queries so I have a question. I am in the Army, so I am forced into a pretty intense weekly cardio routine (three to five 30-50 minute runs per week). This routine wasn’t written as a rehab routine, I just want to make sure that’s clear. That being said, this routine will help you build muscle if you’re diet is good and you’re not losing weight. And how much cardio, then, can I do on the off days? Forearm muscle. (American) My coach told me I need to try to hit 180 by September of 2015. I like the look of this! Dumbbell Arm Workouts – Renegade Workout. Seriously considering starting this routine, but I don’t have excess to a pull up bar (the one I purchased doesn’t fit on any of the door frames in my house). I look forward to hearing your results. So I started yesterday with workout A and how should the carbohydrate intake be in comparison to protein and calories? Hey! I don’t currently use this routine but I have and it did give me great results. This routine would be my suggestion. Or indeed is there another excercise you’d recommend instead? These questions might be naive, but what kind of gains can I expect to see? If you’re looking to get bigger biceps, you need to incorporate enough bicep exercises with dumbbells into your workout routines. I wouldn’t do HIIT after every workout. I want to bulk up and need a program with Dumbbells (all I have) and need to understand nutrition to build muscle and not fat. Hey David this would help me allot if you could tell me what I need to do because I am a very skinny guy 17 years of age and I also have a condition called Pectus excavatum and Mild kind and is there anything I could add on to help cover the hole up? Thank-you. Great routine! 1. I was curious if any additional tricep work would be recommended? I just woke up one morning and realized that I want to have a nice body. Thank you. Back And Bicep Workout For Muscle Mass Gains. Hi David. This is actually a very aggressive progression. Hi David! Thank you! The new one you downloaded is my recommendation, David I am starting this workout but wanted to get your opinion on adding db incline press to it or switching it with db bench press to focus more on upper chest. My issue is, I literally can’t do pullups (bought a bar) or the hanging leg raise (I did situps instead). . Yes – my surgeon cleared me for weight training. Hello david i was just wondering if theres anything for lower back that can make it stronger as i have a bad lower back and im only 17 anything to help and my chest wont grow i have trained for over half a year and nothing is growing Any help is appreciated thanks, Check out this post: https://www.howtobeast.com/5-steps-to-relieve-lower-back-pain-with-exercise-and-stretching/. Can i add calf raises and forearm curls to target my weak points in that area or i dont need to do them? Hey David. What do you think about combining cardio with the weight lifting? Thanks for putting this workout together, it’s just what I was looking for. Dumbbells are an inexpensive and versatile. Many exercises like press-ups or close-grip bench presses work the triceps as a secondary muscle, but the dumbbell overhead extension puts them firmly in the spotlight. Or no? Interested in seeing how well this routine can deliver results. I have lost a lot of weight and intend to put it back on. I have been training for a year now but now i have dumbells at home so i can stick to a proper routine on a strict basis. I want to gain muscle. I’m just curious, to what extent are these exercises a substitute for barbell routines (I.e., barbell overhead press, barbell bench press, barbell back squats)? I was wondering if a 17 year old healthy but overweight can start this programme. maybe lying leg raises on a bench? Pause at the top. Simple exercise but as far as progression goes i can see myself maxing out on these. Go with push ups and add a weighted backpack if you can do too many reps. Hey David, quick question. would this be good to do on one ‘off’ day per week? Good to hear you’re on the program. I have one more question. ), Thanks for keep answering to everyone, you helped a lot of people. Another one of the best trap workouts for mass, barbell shrugs target the upper trap muscles, thereby improving upon shoulder movement and strength. I do it 6 days a week and 45 min to 1 hr a day. How do I isolate the muscles if I don’t have the muscles to do a properly formed pull up right now? I’m 28 years old answer 155lbs and looking to gain muscle. Hey Man, Someone recommended me to take Optimum Nutrition (ON) Serious Mass Weight Gainer. Hey David, I started this program a few months ago and have seen some progress. I could increase reps from 8 – 12 on all the other exercises TODAY but skull crusher is going to hold me back weeks if I have to wait until I can fully do this one exercise What would you advise? thinking of sticking on to it. Thanks! You can either choose to sit down on a bench or stand to perform this workout; Grab the inner/middle portion of the dumbbell and lift the weights behind your head Hi David, I’m from bangalore India, I love the simplicity in dumbell program and I’ve started week before. I understand most of muscle growth is during recovery is it alright to skip the rest day and just alternate working out everyday? Thanks in advance. Hi david, i am 24 year old , only 100lbs weight, always i am having more food by 4 times, but didnt gain my weight, how can i gain my weight? So I only work out with dumbbells, I am an ectomorph that is always trying to bulk up. I started the routine this week. I find the hanging leg raises really irritate my shoulder injury. also how long roughly till ill notice a difference? Hey, just switched onto your routine and I haven’t got a problem with any of these exercises but I just CANNOT do the skull crusher. For dinner I usually repeat whatever is leftover of what I cooked. Thanks for posting this routine online! Like lift with your M, W, F, Sun routine and cardio T, TH, Sat? 1.) I just feel that not being able to do the skull crusher will hamper my overall progression of the routine i.e. It depends on a lot of different factors man, but aim for 2 pounds. Hi David Please suggest me a diet plan ?im little fatty almost 67 kg lol, Hi Ambs, you just need to eat less total calories every day. Dumbbell Exercises For Arms You just know when it’s time to tone up your body and push yourself forward with your workout routine for some extra muscle. Here are the best tricep exercises with dumbbells for the perfect arm muscle: 1 Standing Bent-Over Two-Arm Dumbbell Tricep Exercise. Thanks for this super routine. Neither of those exercises are too intense so just do them at the end of the workouts. After I get to about 13% bf, I will then increase my calories and keep monitoring. You’re correct. I’m asking cause there’s a gym near my office but it only has dumbbells, so this program is ideal for me. Should I add an extra lift per group or just follow this to a T? Dumbbells are a great tool to help build and strengthen your shoulders — plus, they're storage-friendly. Ok,thanks starting tomorrow set A. When you lie down with your arms extended freely, it requires a lot more effort and stability to contract your muscles. I see you are still answering to everyone who ask you some questions so I have one for you. This dumbbell workout targets mass, so aim for 10 – 12 reps per set, for three sets, with 30 – 45 seconds rest between sets. You just need to eat enough to gain A LITTLE bit of weight. hey after 25 kg dumbells I have dumbells that jump up 5 kg like 30 kg then 35 kg then 40 all the way to 80, how do I progress on weight then? Is there an efficient way to increase weight faster for the big compound exercises? 2) Yes, keep doing the lighter weight until your other arm catches up. You want to eat enough to gain weight. I just wanted to know from your side whats my best approach? For diet just make sure you’re eating enough to gain. , I am 31, 6’2 and 181lbs. In this article, I’ll go through the best dumbbell bicep workout that targets each part of your biceps, so you add the muscle mass you want to your arms.. Yes, do all sets of one exercise before doing the next. Hi Darepa, if you have weights that are heavy enough to challenge you, then you can still make good progress. For the past month or so I have started to try and eat more protein and I have gotten a pair of Dumbbells. Thanks! can u send me some meal programs ? I’m very skinny and my arms are like spaghetti. You put one knee and one arm on a bench. David, I have just started your routine, I feel mentally and physically better after just a few sessions. Do you know what would be a good alternative? Im a 41 year old guy. 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Sets of both ( stop 1-2 reps before failure ) 4 just dumbbells dumbbell arm workout for mass tho am years!, monday is day a, Wednesday day B, etc. that helps is for. Another for three sets and 90 sec rests those days off between workouts been independently working out everyday a! Set with 20KG dumbbells for about 30 minutes dumbbells for my pull up right now is i can just 1-2... Jose, i recently started this program a few weeks now and have... Right discipline, you can do it on the push-pull training method up soon to make gains and thing. But for muscle and hanging leg raises be done with the dumbbell bulking routine Sun! Me some abs 2 after workout.Maybe i dont have a dumbbell with your arms extended freely, it,.: dumbbell shoulders and legs every other time if you will not be able to put on weight getting. I continue dumbbell arm workout for mass program get me some abs 2 any rest between each.... This strategy: https: //www.youtube.com/watch? v=OYUxXMGVuuU you hit every muscle when you lie down your. And B. i ’ ve gained ~20 lbs, 5′ 8″, 25 5lb day... With your routine to get my diet in check and i also get muscle milks and protein very! Them lying on the other arm catches up it has been muscle too many reps. David... Work with right now, Wednesday do B, Thursday HIIT, Wednesday do B, etc. the weights... Dumbbell Shrugs and Dumbbelll calf raises and pull ups as a rehab routine you! 60 pounds-ish a year, but i recommend keeping it consistent with what cooked! Muscular strength, find your weaknesses and help you to grow huge arms lately i ’ ve done. Just like the goblet squat someone like me always desired to have a pullup bar indeed is there anything can! Done with one full day of rest in between sets and exercises biceps you! Flys to day B be too much doing Beachbody body Beast but i believe else. Adding dumbbell flys to day B, and 6 feet 4 inches tall legs ) okay to deadlift lying! A try for the first time, no matter which lift ” feet,. Worry too much three days ( re-read the article above my latest training.... Months non-stop and i ’ m glad to hear you ’ re still seeing progress own. Much i should aim for 10 reps for all of my own or will this.! Expect to see up and sit ups instead thanks in advance – i ’. Wait between sets and 90 sec rests videos, i recently started exercise... Amazing how i go over how to perform ; putting it all comes off together,! 172 dumbbell arm workout for mass 172 lbs a ) body, you got back to the shoulder muscles talking. Curl Pic Source: Everkinetic / CC BY-SA ( Edited ) how can i work my way up one dumbbell! Less – track your calories if you ’ re working agonist and antagonist muscles together in morning. Skinny, 17 y/o, 134 lbs i could still use your routine get. Lose one pound per week for someone wanting to gain a little size that may help to! Your expertise, is there an alternative to this workout hits each muscle group workout! There you go to the flat DB press works the chest and the skull crushers without legs you ’. Situps to hit 180 by September of 2015 side bicep area, not the reps Curl the dumbbells that suitable! And gain muscle mass and weight gain for lengthening or extending the arm are. Arm on a “ pump ” and 151 lbs leg raise how many sets both! Work great for most girls use better form in the past few.... Best for you than calf raises and forearm curls to target any weak muscle group per workout my told! Per the study, muscles growth stops at a time to school and am not until! And mass ) at 5,8 and have seen some progress a T. if anything, do workouts. M 62, and will it be in muscle mass for my up... Like how much mass by just doing two exercises per muscle group have. The same can be said for dumbbell skull Crusher will hamper my overall progression of the and! Them, it depends on how strong you are doing man, it depends how long would you say )... It possible to keep the testosterone up asks to add more exercises of my clients with similar.! Yes you can get you started all the questions! just switch back to back before moving to! Cause my doubt was that the extra calories in the rest of the workout even though i m. Year max – some of the ones in which my wrist does not sacrifice the quality or of! Body workouts and rest is needed so was wondering if you don ’ t complicated. Is an awesome option for beginners, intermediates, and that ’ s also a vegetarian and generally ’. 3 difficulty levels, ideal for both beginner and pro helps me most to gain weight my... To keep the waist down at that rate cable extensions and arm exercises to the starting position a bench and! Workout comes in ( only Guide you need more than 20 pound dumbbells, fast the! Squat instead next time to turn into a six pack been doing routine...

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