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stam 10-03-2012 11:39 AM

Need help on workout for arms ;)
hey guys im sorry but im a new user :P
Can you guys suggest me a workout with dummbbels as the only equipment that can help me get bigger arms ?
I mean how many sets/reps per day how many times a week
I wanna get bigger bi's tri's and shoulders

stam 10-04-2012 03:49 AM


iron_worker 10-04-2012 06:22 PM



stam 10-05-2012 01:33 AM


Originally Posted by iron_worker (Post 93753)


no no man not legs i play football thats not my problem i need one for my arms but the bad thing is that i can only use dumbbells

Bluecore 10-10-2012 06:19 PM

The CNS activity that is stimulated by squatting and dead lifting goes a long way in aiding your gains for every lift, so what he said is actually true about legs.

The answer to your question though is press, bench press and pullups/chins, and maybe some bicep curls.

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