- Biceps Suspension Curls
- hold one dumbbell at 90 degree angle while executing 4 reps per arm, total of 16 reps per arm
- 3 sets
- hold one dumbbell at 90 degree angle while executing 4 reps per arm, total of 16 reps per arm
- Triceps Overhead Lift
- hold one dumbbell with both hands above head, lower while keeping upper arms directly above. Dumbbell should end up behind head, then raised again.
- 12 reps, 3 sets
- hold one dumbbell with both hands above head, lower while keeping upper arms directly above. Dumbbell should end up behind head, then raised again.
- Seated Dumbell Press
- While in chair with back support, bring dumbbells up to shoulder height. Press dumbbells up full arms-length, then slowly lower.
- 12 reps, 3 sets.
- While in chair with back support, bring dumbbells up to shoulder height. Press dumbbells up full arms-length, then slowly lower.
- Chin-ups; Biceps
- hold onto pull-up bar in supinated hand position. Pull body upward until chest reaches bar, then slowly lower self.
- 3 sets
- target: 15 reps, 4 sets
- 3 sets
- hold onto pull-up bar in supinated hand position. Pull body upward until chest reaches bar, then slowly lower self.
- Chin-ups; Lats
- same as above, but focus on lats to execute. Initiate the pull with the shoulder blades.
- Pull-ups; Lats
- hold onto pull-up bar in pronated hand position. Pull body upward until chest reaches bar, then slowly lower self. Initiate the pull with the shoulder blades to effectively workout the lats.
nov 16 2010 ∞
nov 16 2010 +
nov 16 2010 +