Biceps Routine (Only dumbells)

Biceps workout is the most popular of all available workouts, why? easy, your arms can make a huge difference to make you look bigger and stronger (this is a myth, but it's all about perspective).

Now, I'm going to tell you (very quick) why you need a biceps workout.

Just like every kind of workout, it will help to improve your blood pressure, will improve your grip and will reduce the probability to develop arthritis. Also, it will make you look stronger and this is to enhance perspective around yourself. Everybody is looking for someone who makes them feel safe (we all have this protector mode), it's just the basics. But, that's enough of talking and let's start burning those arms.

We are going to do 3 rounds of 4 sets and each set will be 10-15 reps (it will depend on the weight you're lifting and how you feel during the entire workout).

{Round 1}

Hammer Twist Curl.

This exercise is perfect to understand how much your muscle has to extend and compress.

You will start holding the dumbells like you're holding a "hammer", then you will lift them, bending your elbows and at the same time twisting your wrists, until your palm is face up. Here you have an image to get a better understanding.

One hand Overhead Dumbell Triceps Extension

Hold one dumbell, extend your arm bringing the dumbell over your head, then bend your elbow bringing the dumbell behind your head and then come back to the initial position.

{Round 2}

Hammer Curls

Hold your dumbells, lift them bending your elbows and this time without twisting your wrists, bring the dumbells to your chest and repeat.

Skull Crushers Triceps Extension.

Lay down on a bed or bench and extend your arms, holding the dumbells over your body, bend your elbows until the dumbells reach your face or until your elbows make a 90 degrees angle and repeat it.

{Round 3}

Concentration Curl.

Take a seat on a bench, rest your elbow on your leg and bend it, bringing the dumbell until it reaches your chest.

Dumbell Kickbacks.

Take a seat, lower your back a little, raise to your waist the dumbells  and throw them back, like if you were kicking behind yourself.

Remember to take your time during each exercise, if you do your workout very quick, you can hurt yourself and you will lose all your gains. After the workout take your protein shake and be aware about your nutrition.