I’ve recently started doing weight training at home, I thought it was time to do something about my appearance, starting with my upper body. Just so you can sort-of picture it, I’m 6ft1″ (give or take), and big built, and I’ve decided to start out with my biceps / triceps.
As for my gear, it’s simple. I’ve got a 35kg dumbbell/barbell set, and I’m currently using 10kg on each dumbbell. I feel that using dumbbells allows me to work each arm to a greater extent, rather than using a barbell. Also, by using dumbbells, there’s no slacking. I felt when using my barbell that my right arms did more work than the left, whereas this doesn’t happen with dumbbells.
Now onto my schedule. I’ve come up with this after reading through several articles and websites found via google, and by chance, I’ve found that this regime is the same as one posted in a article by a weightlifter. Anyway, here goes:
- Alternate Dumbbell Curls (Biceps)
- Hammer Curls (Biceps)
- Concentration Curls (Biceps)
- Overhead Presses (Triceps)
- Kickbacks (Triceps)
I currently do 2 sets of 15-20 per workout. Although I am new to this, a couple of tips if you decide to do weights. If you are going to start weights, check out this article – it covers a lot of good safety points.
{ 3 comments… read them below or add one }
Weight lifting is great, now I have to agree dumbbells are awesome, but for my triceps instead of overhead presses I use a tricep bar, works a treat, currently loaded with 30Kilo’s I do between 8-10 sets daily and each set consists of 8 lifts.
Each dumbell is currently loaded with 15 Kilo’s, 15 sets of 10 each day.
Its remarkable the difference to your upper body by doing exercises like this.
I occasionally do cable curls which again are good but if you don’t do them often enough and/or get the weight wrong you can serious hurt your fore arms.
I try to train with a 1 day gap.
I’ll look into the tricep bar you mentioned, because they currently need more done to them that the biceps
The tricep bar does wonders, and it is much easier to use than overhead exercises, you can also use it like you would a dumbell to exercise your chest muscles, the dumbbell method is called “Dumbell pullover”, I prefer using the tricep bar for the same exercise.