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Guess what guys, it’s ARM DAY! Today, I am going to give you a bodybuilding style arm workout with dumbbells for you guys over 40. It is going to consist of 3 different bicep and 3 different tricep exercises. You can do this a couple times a week, but give your arms 2-3 days of rest in between the workouts. With the bodybuilding style workout, you are putting a weekly volume of exercise in one workout. You are going to do 10-12 reps in each set, with 2 minute rest periods between sets. Let’s get started with this workout!
Exercise #1: ALTERNATING SUPINATED BICEP CURLS. You want to make sure that your pinky is higher than your thumb as you bring the dumbbell up. Focus on contracting and squeezing the bicep at the top of the movement. Use a slow and controlled movement for the whole range of motion.
Exercise #2: PREACHER CURLS. You can do this on a preacher curl machine or on an incline bench. You are going to have your tricep and elbow on the back of the bench, and this will help eliminate using momentum in this exercise. Use a light enough weight where you can still utilize good form. You are going to work one arm at a time. If you are using the machine, you can do both arms at the same time.
Exercise #3: CONCENTRATION CURL. Pin your elbow into your thigh, and keep the dumbbell out and away from your elbow and not over your elbow. If you have it straight over your elbow, it is going to give your biceps a rest.
Exercise #4: OVERHEAD TRICEP EXTENSION. Keep your core tight and do one arm at a time. Get a big stretch at the bottom of the movement, and contract at the top of the movement. Control the weight down, do not just let it drop.
Exercise #5: FLAT BENCH DUMBBELL SKULLCRUSHER. Bring the dumbbells back behind your head, lower the dumbbells then bring them back up and contract at the top of the movement. Keep your arms on a slight angle to maintain tension on your triceps for the entire exercise.
Exercise #6: DUMBBELL CLOSE GRIP BENCH PRESS. Avoid the stretch in your shoulders as that will work your chest more. You want to put the stretch in your elbows to focus on working your triceps. Rotate your elbows in and have the dumbbells close together, and initiate the movement at the elbows.
Alright guys, that wraps up this video tutorial with an over 40 bodybuilding style dumbbell arm workout. Give this workout a try a couple times a week. Subscribe to our channel for more videos on how to build more muscle and get ripped this summer.