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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.
How To Make Muscles Recover Faster. Fit people working out Photo Credit LUNAMARINA/iStock/Getty Images. Exercise will make your muscles grow over time, but in the short term it actually damages them. They need time to heal and grow stronger before you can repeat a workout. The condition in which muscles become sore after working out is called delayed-onset muscle soreness (DOMS). While there may be no way to prevent DOMS entirely, you can lessen the effects and recover faster through a variety of methods, enabling you to return to the gym in less time.