Training

Dexter Jackson: Armed and Still Dangerous

The Blade serves up 16 essential arm-growing tips.

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Dexter Jackson: Armed and Still Dangerous

 16. DUMBBELL FINISHER 

For my last biceps exercise, I’ll either do alternate dumbbell curls, concentration curls, or hammer curls. Whichever one I do, I really want to feel the tension on the contractions with these. When doing the alternate dumbbell curls or the concentration curls, I twist my wrists so my pinkies are up, and I squeeze as hard as I can on contractions. – FLEX

 BICEPS ROUTINE 

Pushdown: 4–5 sets, 8–10 reps

Lying Triceps Extension: 4 sets, 8–10 reps

Overhead Rope Extension: 4 sets, 8–10 reps

 TRICEPS ROUTINE 

Machine Preacher Curl: 4–5 sets, 8–10 reps

Barbell or EZ-bar Curl: 4 sets, 8–10 reps

Alternate Dumbbell Curl or Concentration Curl4 sets, 8–10 reps

 

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