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That said, ladies would serve themselves well to act a little bit more like guys when it comes to arm training. From Wikipedia, the free encyclopedia. Begin with the dumbbells overhead and your arms fully extended toward the ceiling. Generally speaking, larger bodyparts should be trained before smaller ones in the same workout, but individual strengths and weaknesses also should be considered. Squeeze your biceps for a count, then slowly lower the dumbbell back down. Repeat with the other arm, alternating arms every rep. Secure a rope attachment to a high pulley cable. Begin with your forearms just above parallel with the floor and your elbows in close to your sides. Hit your biceps and triceps hard and heavy with this high volume, high-intensity old-school arm assault. Just before it touches, contract your triceps to extend your arms back to the start position. With only a slight bend in the elbows, contract your rear deltoids to lift the weights out and up until your upper arms are parallel with the floor. The arm portion of the routine is made up entirely of supersets to increase intensity while also saving you time in the gym. Stand holding a pair of dumbbells at shoulder level with your elbows bent, palms facing forward and knees slightly bent. Push past plateaus, generate power and train safely — with a machine.
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