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This dumbbell-only workout from JC's Total Body Transformation is perfect for home training. It is arranged in an agonist-antagonist format consisting of three 2-exercise circuits for training efficiency and maximum volumizing of the arms. If you want to spend more time on arm training, rest more between sets and use greater loads. Consider rearranging the order of the exercises so that all biceps training is done in succession, followed by all triceps training in succession. You can also add the biceps portion to a back day and the triceps portion to a chest day to save time and train more efficiently.
