a good workout for triceps/bicep and abs workout?

I need a super workout that is a high calorie burner and builds bulk. I have a few things

10lb dumbells
bands
a pushup device that strengthens

I need 1 mounth workout that is good and builds bulk


1 comment so far ↓

#1 Dan

Here are a few examples,
Hope they help.

Bicep Exercises:

1.Standing Barbell Curls

This exercise is a basic movement that works the biceps and forearms.

Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the barbell to the starting position. Repeat.

2.Standing Dumbbell Curls

This exercise is similar to the barbell curl. It works the biceps and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.
Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

3.Dumbbell Hammer Curls

This exercise is similar to the dumbbell curl. It works the biceps, brachialis, and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times and keep the palms of your hands facing each other.
Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

4.Preacher Curls

This exercise isolates the biceps. Secondary stress is applied to the forearms.

Sit on a preacher bench with your upper arms lying flat on the pad, palms of your hands facing up. Have a training partner hand you a barbell. Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.
Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Slowly lower the barbell back to the starting position. Hold this position for a second to really stretch the biceps. Repeat.

Tricep Exercises:

1.Lying Barbell Extensions

This exercise works the triceps, particularly the large inner head of the tricep muscle.

Lie back on a flat bench. Feet shoulder width apart on each side of the bench. Have a training partner hand you a barbell. Grip it with your hands place a bit narrower then shoulder width. Press the barbell up until it is at arms length above your shoulders.
Moving only your forearms lower the barbell in an arc motion until it is an inch above your forehead. Using your triceps strength push the bar back up in an arc motion to the starting position. Repeat.

2.Close Grip Bench Press

This is a basic tricep exercise. It works the triceps (inner and outer heads), pecs, and deltoids.

Lie back on a bench pressing bench. Your feet should be flat on the floor, shoulder width apart. Grab the bar just a bit narrower then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest.
Lower the barbell until it touches your lower chest. As you lower the bar keep your upper arms close to your torso. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.

3.Tricep Dumbbell Extensions

This exercise works the triceps, particularly the long inner head of the triceps.

Grab a light dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back.

Slowly lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Slowly lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm.

4.Tricep Dumbbell Kick Backs

This is a good exercise to hit all three heads of the triceps with a good peak contraction.

Grab a light dumbbell in one hand. Stand beside a flat exercise bench. Bend over at the waist until your upper torso is parallel to the floor and place your other hand on the bench to support yourself.

Keep your upper arm along the side of your torso during the entire exercise. Moving just your forearm lift the dumbbell in an arc motion until your arm is straight. Hold this position for a couple of seconds to maximize the peak contraction in the triceps. Slowly return the dumbbell to the starting position. Repeat.

Good Luck!

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