15 minute arm workout (dumbbells only) - Fraser Wilson
video description
Also, what percentage of a persons 1RM would be advised for this routine? Not that I will be measuring my 1RM directly at home. I'd be calculating it from my 3-6RM range using the two popular calculations _(can't remember the names right now)_ and then choosing a convenient middle value as my _'expected'_ 1RM.
Lastly, if I do this routine at a weight close to my failure limit, that would encourage hypertrophy in the _-high muscular tension-_ mode. But is it then worth doing larger sets at maybe 30% of 1RM and stepping down to failure at about 20%1RM, to engage some _-Metabolic Stress-_ mode. as I've heard that this is also a mode that induces hypertrophy. Or, is that not advised?
Trying to get better habits. I used to just do huge disjointed sets trying to hit 250-400 across a morning. but that was probably too much Metabolic Stress because I'd get itchy skin, nausea, etc. which, I think, is probably due to breakdown products in the bloodstream. I don't do that anymore; ) But is SOME metabolic stress good for supplementing tension gains?
Like I say. I'm a novice. So any insights would be appreciated. Thanks.
Date: 2022-05-21
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Comments and reviews: 9
TammaTwo
0: 10 Dumbbell Curls # biceps (Use heavier on 2nd time and do 4-8 SLOWLY)
1: 12 Hammer Curls (each arm 1 min)
2: 40 DB Drag Curls
3: 41 Overhead Extension (don't overdo maybe lighter weight)
5: 11 Tricep Presses (Also don't overdo)
6: 12 Zerker Curls
7: 13 Peak Contractors
8: 10 DB Kickbacks (knees on ottoman, and don't overdo) # triceps
9: 11 Dumbell Hammers (go towards mid chest) # biceps
10: 11 DB Rotations (no arm flop) # Forearm
11: 11 Diamond Push Up (do normal PU, and don't overdo at all) # triceps pecs
12: 10 Forearm Presses (don't so if can't for this and the next ones)
13: 12 Lying Extensions # triceps lats
14: 10 Concentration Curls # biceps
# = 2nd time, 15 reps.
reply
0: 10 Dumbbell Curls # biceps (Use heavier on 2nd time and do 4-8 SLOWLY)
1: 12 Hammer Curls (each arm 1 min)
2: 40 DB Drag Curls
3: 41 Overhead Extension (don't overdo maybe lighter weight)
5: 11 Tricep Presses (Also don't overdo)
6: 12 Zerker Curls
7: 13 Peak Contractors
8: 10 DB Kickbacks (knees on ottoman, and don't overdo) # triceps
9: 11 Dumbell Hammers (go towards mid chest) # biceps
10: 11 DB Rotations (no arm flop) # Forearm
11: 11 Diamond Push Up (do normal PU, and don't overdo at all) # triceps pecs
12: 10 Forearm Presses (don't so if can't for this and the next ones)
13: 12 Lying Extensions # triceps lats
14: 10 Concentration Curls # biceps
# = 2nd time, 15 reps.
reply
Bored
I-ll try to update this comment each month but like a month ago I decided that I should work out since I-m skinny and my brother had some weights laying around anyways I decided to use them but I haven-t been committed to doing them every day but I-ll try my best to keep myself motivated (kinda a struggle with these 20s but I can kinda handle them)
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I-ll try to update this comment each month but like a month ago I decided that I should work out since I-m skinny and my brother had some weights laying around anyways I decided to use them but I haven-t been committed to doing them every day but I-ll try my best to keep myself motivated (kinda a struggle with these 20s but I can kinda handle them)
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L. V. T.
4 weeks, 4 weeks I did the exercises and always stopped at the diamond push-ups and went through from 5 kilo to 12. At this very day of writing, just a few minutes ago, I managed to do them just like that, because my arms were used to lifting something heavy. Thank you very much
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4 weeks, 4 weeks I did the exercises and always stopped at the diamond push-ups and went through from 5 kilo to 12. At this very day of writing, just a few minutes ago, I managed to do them just like that, because my arms were used to lifting something heavy. Thank you very much
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Kaleb
9: 46 It's funny how he misspelled keep working, he wrote kep working xD. I am 14 and I am trying to gain some muscles and I have 5 of your videos in a playlist that I do every day. Good job bro and keep up the good work!
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9: 46 It's funny how he misspelled keep working, he wrote kep working xD. I am 14 and I am trying to gain some muscles and I have 5 of your videos in a playlist that I do every day. Good job bro and keep up the good work!
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lena
I don-t know if i-m doing it right, but sometimes it burns a little sometimes not at all, but after I-m done with exercises my arms feel weak and I feel burn - Am I doing something wrong or is it normal for beginners?
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I don-t know if i-m doing it right, but sometimes it burns a little sometimes not at all, but after I-m done with exercises my arms feel weak and I feel burn - Am I doing something wrong or is it normal for beginners?
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Rodney
I have to say the great thing about this workout is that just when you feel you can't go on anymore and have to quit, it gets switched up and you keep going. Suddenly it's all over and you feel great.
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I have to say the great thing about this workout is that just when you feel you can't go on anymore and have to quit, it gets switched up and you keep going. Suddenly it's all over and you feel great.
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Xerix
I going to try and keep on doing this to lose my flabby lose fats, from 130kg to 70kg (current weight) my friends told me to workout to lose that loose fat and change it to muscle, lets gooo
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I going to try and keep on doing this to lose my flabby lose fats, from 130kg to 70kg (current weight) my friends told me to workout to lose that loose fat and change it to muscle, lets gooo
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sport
This is my first time I am doing this with dumbbells and after I couldn't feel my triceps Idk y is it normal?
Fact about me: I am skinny and 14 years old and each dumbbell is 2. 5 kg
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This is my first time I am doing this with dumbbells and after I couldn't feel my triceps Idk y is it normal?
Fact about me: I am skinny and 14 years old and each dumbbell is 2. 5 kg
reply
PLK
I'm gonna do this every other day (as much as I can) for a month, I'll be back to tell you how it's goin' by edits.
3 days in - my bicep is slightly harder than it was
reply
I'm gonna do this every other day (as much as I can) for a month, I'll be back to tell you how it's goin' by edits.
3 days in - my bicep is slightly harder than it was
reply
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