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The arm portion of the routine is made up entirely of supersets to increase intensity while also saving you time in the gym. Bodypart Exercises. Legs Exercises. Bend your arms to lower the dumbbells behind your head. Sit on the seat of a preacher-curl bench and grasp an EZ-curl bar with a shoulder-width grip. Push past plateaus, generate power and train safely — with a machine!

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Generally speaking, larger bodyparts should be trained before smaller ones in the same workout, but individual strengths and weaknesses also should be considered.

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Keeping your elbows in, contract your triceps to extend your elbows until your arms are straight. Forcefully press the bar up and over your head without locking out your elbows at the top. Workouts To Get Lean. Keeping your core tight, press one dumbbell straight up toward the ceiling until your elbow is extended but not locked out, then slowly lower back to the start position.

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