Instructions :
Level : Intermediate
Equipment : Dumbbell (only)
Focus : Isolation and pump your Arms
Do slowly to get better result
Biceps :-
Standing Dumbbell Curl
Sets : 3 | Reps : 12
Stand with your feet shoulder width apart. Hold a dumbbell in each hand. Extend your arms and place them in front of your body with palms facing forward. Bend your arms and raise the dumbbells to your shoulders, then lower them. Repeat the exercise.
Dumbbell Concentration Curl
Sets : 4 | Reps : 14
Sit on a bench with your feet wider than shoulder width apart. Hold a dumbbell in your left hand. Extend your left arm and put your elbow against your inner thigh. Bend your left arm and raise the dumbbell up, then lower it down. Repeat same exercise with right arm.
Wide Dumbbell Biceps Curl
Sets : 3 | Reps : 10
Stand with your feet shoulder - width apart. Hold a dumbbell in each hand with your hands slightly wider than shoulder - width apart and palms facing forward. Bend your elbows and lift the dumbbells to your shoulders. Slowly return and repeat.
Diamond Push-ups
Sets : 2 | Reps : 7 - 9
Move into push up position. Place your hands under your chest and make a diamond shape, lower yourself to the ground, then push up.
Biceps stretch
Duration : 30sec
Stand with your left arm close to a wall. Extend your left arm and put your left hand on the wall, then gently turn your body to the right. Repeat same stretch with right arm.
Triceps :-
Triceps Extension
Sets : 4 | Reps : 10
Stand with your feet shoulder width apart. Use your hands to grab a dumbbell by interlocking your thumbs, and raise the dumbbell overhead. Bring the dumbbell back down, and then raise it up. Repeat the exercise.
Dumbbell Kick-Backs
Sets : 3 | Reps : 12 - 14
Stand upright, hold a dumbbell in each hand by your sides Lean forward, and bend your knees slightly. Bend your elbows, and bring the dumbbells towards your chest. Extend your arms behind you, and squeeze your triceps. Bring the dumbbells back to your chest. Repeat the exercise.
Military Push-ups
Sets : 4 | Reps : 8 - 10
Start in a push - up position with your hands directly under your shoulders and feet no more than inches apart. Bend your elbows and lower your body until your upper arms are parallel to the floor. Stay in this position for one second and then push your body back to the starting position and repeat the exercise. Please remember that your elbows should be close to your body during this exercise.
Triceps Bench Dips
Sets : 2 | Reps : 5 - 8
Sit on the edge of a stable chair, weight bench, or step and grip the edge next to your hips. Your fingers should be pointed at your feet, your legs extended, and your feet about hip-width apart with the heels touching the ground. Look straight ahead with your chin up. Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion. Push yourself back up slowly until your arms are almost straight and repeat.
Triceps Stretch
Duration : 30sec
Put your left hand on your back, use your right hand to grab your left elbow and gently pull it. Hold this position for a few seconds. Repeat same stretch with right arm.