Don't devote an entire workout to your arms - just add these to the end of your routine. It automatically restricts you to the correct number of sets and reps. After you have finished your compound exercises, do one of these two dumbbell-biceps-curl workouts, alternating between the two every session.
1. Perform for to six reps. resting 90 seconds between sets.
2. Do 10-12 reps, resting 60 seconds between sets.
Here is how to determine the number of sets you will do:
Choose the heaviest weight that allows you to complete all the repetitions (six or twelve), while taking three seconds to lower the weight. Now do as many sets as you can, stopping when you can't complete the lowest number of reps in the given range for that day (4-10) without maintaining perfec control over the weight. This includes the leaning back - or cheating - as you lift, and the weight slowing as you curl it from the bottom to the top position.
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