[VQET]

As stated in the title I have two (2) twenty (20) pound dumbells.

What are some decent workouts for your arms? I just to the current curls.

Please post some decent ones, and Thanks for taking the time to view this.

[Tragedybound]

You should talk to jay hes the fitness freak on this forum lol.

[VQET]

Yeah I would rather just have him post here since this is like his forum lol.

[Harvey]

I prefer to do hammer curls without supination. It's worked well for me in the past. Wait for Jay, but if I was hitting biceps using these dumbbells, it would be 5xmax hammers. Go to failure with each set. Triceps, not sure how strong you are or whether you can do kickbacks with 20lbs or not. There's not a whole lot you can do for triceps with dumbbells like these. Maybe do some close-grip push-ups?

If you're one of those people who isolate forearms, you could do wrist curls or something as well with those weights I think. But don't be gay and do that. :p

[VQET]

I prefer to do hammer curls without supination. It's worked well for me in the past. Wait for Jay, but if I was hitting biceps using these dumbbells, it would be 5xmax hammers. Go to failure with each set. Triceps, not sure how strong you are or whether you can do kickbacks with 20lbs or not. There's not a whole lot you can do for triceps with dumbbells like these. Maybe do some close-grip push-ups?

If you're one of those people who isolate forearms, you could do wrist curls or something as well with those weights I think. But don't be gay and do that. :p

I don't currently isolate arms. I do about 4-5 miles everyday. Plus I do the Pikes Peak Incline every weekend. (Weather permitted)

[Harvey]

I should have asked earlier, what are your goals/reasoning for implementing these workouts? Is it hypertrophy/strength/fat loss/etc?

[VQET]

I should have asked earlier, what are your goals/reasoning for implementing these workouts? Is it hypertrophy/strength/fat loss/etc?

It's okay. My current goal is to be able to carry a Full weight AR-15 loaded with accessories. I have to be able to hold above my head and in front of my body.

[Harvey]

I should have asked earlier, what are your goals/reasoning for implementing these workouts? Is it hypertrophy/strength/fat loss/etc?

It's okay. My current goal is to be able to carry a Full weight AR-15 loaded with accessories. I have to be able to hold above my head and in front of my body.

Ahh, I see! Holding it in front of you will engage the shoulders and likewise holding it above your head, so we can't skimp out on hitting the delts either. But yes, it sounds like your goal is to develop strength in the arms, shoulders, and maybe also the back.

I'll let Jay sort you out with a program.

[VQET]

I should have asked earlier, what are your goals/reasoning for implementing these workouts? Is it hypertrophy/strength/fat loss/etc?

It's okay. My current goal is to be able to carry a Full weight AR-15 loaded with accessories. I have to be able to hold above my head and in front of my body.

Ahh, I see! Holding it in front of you will engage the shoulders and likewise holding it above your head, so we can't skimp out on hitting the delts either. But yes, it sounds like your goal is to develop strength in the arms, shoulders, and maybe also the back.

I'll let Jay sort you out with a program.

Wow, that would be really cool of you. Thanks for the help bud!

[Jay]

I heard my assistance was needed!

Follow these Dumbbell workouts as best you can:

Spoiler:

Jeff Seid is one of my younger idols, being a younger guy (I'm 18) and he's 22, follow his routines and check out his stuff on YouTube.

Spoiler:

As much as I hear MC is load of bullsh*t, a workout is a workout, the only way it's bullsh*t or crap is if you do it wrong.

Spoiler:

Just to finish it off and probably give you the best idea and view of some sets you can do with your dumbbells.

Remember your goal is to break down muscle not tear it. So take your time to ensure you get your reps done properly and with perfection but at the same time make sure you're keeping a speedy / steady pace to get the muscle to break down and to PUMP. Also, stretch before you do any of these. :thumb-up:

I do supersets so be sure you're doing your sets like this, for example:
~14 curls
-rest 5 seconds
~12 curls
-rest 5 seconds
~10 curls
-rest 5 seconds
~8 curls
-rest 5 seconds
~IF YOU DO NOT FEEL THE PUMP / OR YOUR MUSCLES ARE NOT DRAINED, MAKE A 5TH SET AND GO UNTIL YOU PHYSICALLY CANNOT ANYMORE.

For the most part these videos show BICEP routines, but truly the biggest part of your arm is your TRICEP:

Spoiler:

I myself don't follow these videos, but I have watched quite a few hundred to perfect my routines and gains.