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Best bi tri workout with dummbels

cg123

Member
Sometimes I don't have time to go to the gym and I have dumbells. What's the best bi tri workout for gaining size mass etc. also what's the best excercise to get the fronts of my bis bigger and come out more. Thanks
 
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cg123 said:
Sometimes I don't have time to go to the gym and I have dumbells. What's the best bi tri workout for gaining size mass etc. also what's the best excercise to get the fronts of my bis bigger and come out more. Thanks
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I like standing dumbell extensions with 2 hands on 1 dumbell so you can go heavy.

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Hammer curls are great for the biceps and forearms, increases the inner bicep to help create the peak.
 
p5sky said:
Hammer curls are great for the biceps and forearms, increases the inner bicep to help create the peak.
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So you think these will help with the front of my arms? Because the sides look good. I just need more mass on the front. Should I go heavy low reps?
 
You need to get bigger overall. If you're really only ~175lbs, you need to gain overall mass and not just focus on you arms.
 
Rodja said:
You need to get bigger overall. If you're really only ~175lbs, you need to gain overall mass and not just focus on you arms.
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Obviously I know that and I am about 185 now. But what excercise will help the front of my arms because the sides are really big and defined but the fronts look smaller to me like they don't pop out as much
 
cg123 said:
Obviously I know that and I am about 185 now. But what excercise will help the front of my arms because the sides are really big and defined but the fronts look smaller to me like they don't pop out as much
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There isn't any specific exercise that will do what you're looking for. Besides, focusing on gaining 20lbs instead of just focusing on the shape of your arms will be a much better idea. The best exercises for biceps and triceps are going to be compound lifts such as close-grip bench, dips, weighted chins, etc.
 
Rodja said:
There isn't any specific exercise that will do what you're looking for. Besides, focusing on gaining 20lbs instead of just focusing on the shape of your arms will be a much better idea. The best exercises for biceps and triceps are going to be compound lifts such as close-grip bench, dips, weighted chins, etc.
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He says that he only has dumbells

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vidapreta said:
He says that he only has dumbells

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I understand that, but I was saying how the best lifts (e.g. mass builders) are going to come from compound lifts. You could do a scoop press for triceps, but that's about it for DB work. If anything, he should just do higher-rep work for more volume and as a change of pace.
 
parallel grip or chin ups works great for biceps. You could get one of those door bars.
 
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