How: Place one hand on either side of a dumbbell and let it hang between your legs. If you're not totally set on one or the other, and want to just work your arms, back, and chest muscles, choose medium-weight dumbbells try 5, 8, or 10 pounds, depending on your current upper-body strength and follow the rep suggestion given with each exercise below.
As well as training my triceps for strength by hitting them with heavy close grip benches for 4-6 reps.
I found that to many carbs put on fat way to fast.
Your change will put 1 day between legs and chest and 3 between back and legs.
Cut back to 3sets, or drop the reps to 8-10...
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