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These exercises are the standing dumbbell curl, seated dumbbell curl and incline dumbbell curl. The gist of these workouts is you hold a dumbbell in each hand, place your elbows by your sides and then raise the dumbbells up as high as you can while contracting your biceps to the fullest.utting the Pieces Together. Begin your arm workout by doing three to five minutes of jumping jacks and then three to five sets of pushups to warm up your muscles. Then move on to the meat and potatoes of your arm workout, which are the superset exercises. Do three exercises for the biceps and triceps.
1 Be Aggressive: Youâll never get ripped if you do your workouts halfway. 2  Complete all exercise with high intensity and focus, minimizing your rest periods and forcing your body to burn calories. 3  You can always find your nearest TITLE Boxing Club and come hit it hard at a Power Hour ! Focusing on more than one muscle group will help you burn more calories and get ripped! 2  Sets & Circuits: Mixing up your workouts with sets and circuit training will also help you get ripped. 3  Youâll get the benefits of resistance training with a cardio twist.