Exercise for Triceps
French Press:
Stand in the upright position and keep both your arms stretched upwards above your head and both the hands holding one dumbbell each as it is with the pullovers. Now move your hands from the upward position to downwards position straight down and while you are moving your hand from upward to downward position exhale, and bring your arms behind your back and then return to the same position inhale in the returning phase. Do sets of this move.

Bench Dips:
Stand in a straight and your back towards a strong bench in order to take its support. Now bend down and place your hands on the edge of the bench and position your feet such that it is stretched out in front of you such that the weight of your body is resting on your arms. Keep the elbows tucked touching your body and at your sides. Then lower your body so that your upper arms are in a parallel position to the floor. If you perform this move in the right manner your hips will move in a straight line. To increase or decrease the resistance position your feet further apart or closer to each other according to your appropriate level. The body should be down for 3 seconds and up for 1 second. Do sets of this move.

Exercise for Biceps
Dumbbell Curls:
This is a basic level exercise for beginners and is therefore not very complex. All you need to do is to stand in an erect posture and keep a dumbbell in each hand with your arms down at the sides and palms facing forward. Lift both dumbbells up to the chest and lower it back down gradually. You can do this move either for each hand individually or both hands at the same time. Do sets of this move.

Hammer Curls:
This is also a basic level exercise for beginners and is therefore not very complex. All you need to do is to stand erect and keep a dumbbell in each hand with your arms down at the sides and palms facing inwards. Lift both dumbbells up to the chest and lower it back down gradually. You can do this move either for each hand individually or both hands at the same time. Do sets of this move.

Exercise for Forearms
Dumbbell Wrist Curls:
To increase your forearms strength this exercise is a very good exercise. Sit on the edge of a sturdy chair or bench and keep your feet flat and slightly more apart than the shoulder’s distance .Keep dumbbell in each hand, then placing your forearms on the upper thighs palms facing up and wrist back over the knees. Now the dumbbells are to be lowered as low as possible and then move the arms upwards towards your chest as upwards as possible. This same exercise can be repeated by keeping your palms down. You can do this move either for each hand individually or both hands at the same time. Do sets of this move.

This exercise is repeated with palms down.

Workout 3
Triceps French Press 12 60
8 80
6 90
10 60
Bench Dips 12 Vary intensity
8 With foot
6 Placement
10
Biceps Dumbbell Curls 12 60
8 80
6 90
10 60
Hammer Curls 12 60
8 80
6 90
10 60
Forearms Dumbbell Wrist Curls 12 60
(palms up) 8 80
6 90
10 60
Dumbbell Wrist Curls 12 60
(palms down) 8 80
6 90
10 60

Related posts:

  1. Weight Gain Workout 1
  2. Weight Gain Workout 2
  3. Weight Gain Workout 4
  4. Dumbbell Exercises
  5. Weight Gain Workout Plan