Just got some dumbells.

M

maxitwist07

0
I just got some dumbells so i can finally work a bit on my biceps, the thing is i dont know how much weight to add or how many reps to do.

I was planning on working with them just as i did when i started doing pushups which was simply once a day do as much as i can. which worked really well considering the time it took lol 2-3mins a day and ive got triceps and shoulder muscels!
so what weight should i have on these?
 
routine one working set of each one + 1 set of warm up first.

the lightest weight you have will work as a warmup
try 12 reps making sure you squeeze at the top and bottom of the exercise.

first exercise :-
dumbell curl rotation one arm then another
warm up 12 reps
working set start with 15 kg 12 reps
done

second exercise
concentration curl
same as above but use a lighter weight

third exercise
reverse curl

look these up on google if unsure
make sure u get a weight that allows you to get to the 12th rep and you have worn the muscle out so a 13th rep would not be possible
as you get stronger increase the weight.

Dale
 
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I'd start with the empty dumbbells on your first session. Do 3x10. Hopefully, this first workout should feel a bit like a joke. Next workout, put the least amount of weight possible on the DB's. Do 3x10 again. The following workout, increase weight by the least amount possible again. Do 3x10 again. You'll find your sticking point soon enough, and when you do, drop the reps down to 3x8. Then, next workout, aim for 3x9. If you get all reps, aim for 3x10, then 3x11 and finally 3x12. Then, once you get all reps, increase the weight slightly and start back at 3x8, repeating the 3x8-12 cycle all over again.
 
There may be some problem here.. i did these i think, Dumbbell Curl but the weight that came with the thing only add upto 8kg each.. so i tested it and i took 24 till i failed.. If i just continue on with this set of weight, will it be doing me any good?
After all, this is essentially what i did with pushups, and that certainely worked :p
 
Do what works try different routes on a trial and error basis ,tweak to suit you.
Guides are essentially that ...rough guides to follow.
Everyone is an individual and that is half the fun ..finding the workouts that work for you.

Good luck with your training
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