Quick and effective Arm Workouts for Men(With Dumble)

Even if you have all the time in the worldit's important that sometimes you challenge yourself from the aspect of condensed time. A density training impact. That's what you are going to do. So all you need to do is setup a bench  grab a single set of dumbbells, and then have access to a pullup bar. You're not just going to use the bar, but you'll use the floor right below it. There are four exercises being performed inthis entire workout. You're going to go back and forth betweenthem. It works great with your arms because youhave the opportunity to work opposing muscle groups. Meaning, when one is working, the other isresting. So now what do I do? The first exercise up here is a wide-out inclinedcurl. So what I'm doing here is, I like this variationbecause I can set my shoulders back, externally rotate my shoulders a little bit, put th1mein a safer position, and now I just do an inclined curl. I'm honestly working the biceps, and I tryto take this all the way to failure because the goal is – you have two choices, guys. If you're going to work out for a short periodof time then you'd better workout very hard. So you can work out long, or you can workout hard, but you can't do both. We're opting for short, and we're opting fora very intense workout here. So when I reach failure I immediately go tomy fresh triceps. They have not done any work at this point. Up, overhead with the dumbbells, in the samesetup, without and waste of time, I'm able to do the inclined dumbbell extension. So now, the weight here is a little bit lessthan I could curl. It's more appropriate for what I could dofor the tricep extension. For me, that's the harder of the two exercises. So you want to choose the weight based onthe more difficult exercise. There, I go to complete failure, I go rightback down again, into the curls. As you can see here, the rest of this workoutis me going back, and forth, and back, and forth between these two exercise. What am I shooting for? I'm trying to go to failure on each set thatI do of these exercises, and I'm trying to get to the point where I can't get eitherout anymore, for any quality reps. It's going to happen because as you startcreeping down and getting more, and more fatigued in one exercise, you're going to place a higherdemand on the other exercise. If I can only do three reps of a curl, thenI'll only have three reps of rest for my triceps before I have to jump back to those again. Sooner, or later, even the stronger of thetwo muscle group is going to be forced to catch up, and ultimately it's going to fatigueout, too. So now I hit this, right around the four minutemark. I am flying here, and my arms are alreadyfried. But I'm only halfway through the workout. So I walk over to the pullup bar now, andI do one of my favorite exercises of all time. Guess what? My goal is to not even move during this exercise. This is a bicep chin curl as an isometrichold. You go up to the top of the bar, as you seem here, and the goal is to basically perform a double bicep flex. If I was going to do this, right here, foryou, I'm actually doing the same thing, and the only thing holding me up there is thisdouble bicep flex holding me up. Of course, as I start to fatigue I've gotto fight that negative all the way down. You go as long as you can until that negativeis really not even a quality negative at that point. Then you hit the floor and you do the secondpart of this combo. This is a cobra pushup, one of my absolutefavorite ways to train your triceps. We're getting full extension of the elbow,the elbows are getting a little bit of extension behind the body, so all the heads of the tricepare being engaged here. I do as many reps as I can. From there, as soon as I'm done, I'm backup to that chin-up bar. I hop up, and I'm going to hold it as longas I possibly can, but more importantly, as hard as I possibly can. Yes, it's going to be for a shorter periodof time than the last time. The goal here, again, is to just hold as longas you can, and when you do fail, you're back to the ground. You crank out more reps of the cobra pushupuntil you fail again. Then you're back up on the bar. You do this same thing. Back and forth, back and forth, and once again,the same impact is going to be felt here. Especially because you've already pre-exhaustedboth of these muscle groups with the previous two exercises. You're likely going to reach this a littlebig quicker. I was able to gut it out here for a totalof just over 8 minutes. I can tell you this: my arms had never beenmore swollen, they've never been more sore, and as I talk to you here today, the day after,my arms are really, basically immobile. It's very difficult to hold them up in theclassic YouTube pose here, as I talk to you. The fact is this, guys: as I said in the beginning. You can work out hard, or you can work outlong; but you can't do both. More importantly, you can make gains, or youcan make excuses. Never make excuses because a short periodof time should be looked at, sometimes, as an opportunity to switch up, and give a joltto your training. This is a shock to your system and it's certainlya shock to your arms. I promise you, it's going to give you resultsif you've never trained this way. Guys, if you're looking for a program thatputs the science back in strength, I show you a lot of methods that maybe you thoughwouldn't work so well. I can show you how to make everything workwell. As long as you're willing to provide the intensityin the workout to do it.