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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.
First get under the pads of the standing calf raise machine, lock your knees and lower your heels as low as possible while keeping your knees locked. This will insure that both the soleus and the gastrocnemius are fully stretched. If you unlock the knees, the gastrocnemius will not have a full stretch. Hold the stretch for a full 15 seconds count. Bend you knee to lower the shoulder pads and take a five second break during which you increase the weight by 2-3 plates. Repeat the stretch-rest-add weight process for another 3-5 reps. Then proceed to the seated calf raise machine to give your soleus muscles a greater stretch.