Don't devote an entire workout to your arms-just add these to the end of your routine. It automatically restricts you to the correct number of sets and reps. After you're finished your compound exercises, do one of these two dumbbell-biceps-curl workouts, alternating between the two every session.
1. Perform 4 to 6 reps, resting 90 seconds between sets.
2. So 10 to 12 reps, resting 60 seconds between sets.
Here's how to determine the number of sets you'll do: Choose all the reps (6 or 12), while taking 3 seconds to lower the weight. Now do as many sets as you can, stopping when you can't complete the lowest number of reps in the given range for the day (4-10)without main-training perfect control over the weight. This includes leaning back-or cheating-as you lift, and the weight slowing as you curl it from the bottom to the top positio.
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