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Old 01-02-2006, 09:12 PM   #2 (permalink)
splinter
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For chest you can do some chest presses and some flat flies. Do some incline work like flies and flat press. Do dips if you can.

Do movements you would do with a bench press for-say but with dumbbells instead. I usually do about 4 different exercises per week. Roughly 3 - 4 warmup sets and then about 4 big sets.

Biceps try go for around 6 - 9 sets
Bicep Curls, Hammer Curls and Preacher Curls go well.

Kickbacks are a good one add in some skull crushers maybe into your tricep routine. Or Tricep Extension which are similar to skull crushers except that you are seated vertically and you retract the EZ bar behind your head (this can be done with one dumbbell also like what you are doing.

http://www.exrx.net/ show you the exercises with little video demonstration.

Remember for bicep and tricep go for about 6 - 9 sets . So 2 - 3 exercises.
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