Here is a quick dumbbell tip for the masters age guys. Trust me, I'm there with you. This comes from genuine personal experience.
Mix up your speeds with dumbbells.
For example, within the same workout, do an “Explosive”, then a “Slow”, then
a “Therapy” lift. You might also follow the “Slow” lift with an Explosive Barbell Lift, then do your Therapy lift.
2 Dumbbell Clean & Jerk 5 x 5
Single Dumbbell Clean with 5 Presses (Right then Left)
Dumbbell Preacher Curls 3 x 10 (Light Weight)
For the Barbell Lift, I love to work in some fast Power Jerks 5 x 3
Dumbbell Cleans can cramp up the biceps. Don't think of the curls as a bodybuilding exercise. Think of them as a recovery exercise. In fact, as an alternate, you might try one of the many variations on a curl bar. There are a million different curl bars out there and each one will hit you differently. I see too many guys tearing biceps while doing “strongman” type training. I don't think they are working the flexibility and full range of motion work with their arms.
Especially as a Masters Age lifter, you need to be thinking about prepping for the next workout and doing everything you can to accelerate recovery.
All the best,
"Today is a good day to lift."