BARBELL CURL

Take a shoulder-width grip on the bar. With your feet hip-to-shoulder width apart, chest up and eyes focused forward, hold the bar in front of your thighs. Curl the bar upward towards your chest. Do not let the tension off your biceps at the top position. Lower with control back to starting position.

SEATED ALTERNATING DUMBBELL CURL

Sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arm’s length. Your feet should be about shoulder-width apart. While holding the upper arm stationary, curl the weight as you rotate the palm of the hands until they are facing forward. Continue alternating in this manner for the recommended amount of repetitions.

PREACHER CURL

Take a seat at a preacher curl machine and select your weight. Place your upper arms on the preacher pad and hold the handles with an underhand grip. Lift the handles towards your chest and hold the contraction at the top of the movement for a short pause. Lower the weight to the starting position in a slow and controlled motion.

ROPE PUSHDOWN

Standing with your feet shoulder-width apart and knees slightly bent; grab the cable-pulley rope attachment with an overhand grip. Leaning slightly forward, position your elbows close to your sides, keeping a 90-degree angle between the forearm and biceps. Press the rope attachment down towards the ground, flexing your triceps as you go until your arms are fully extended. Pause at the bottom and squeeze your triceps before returning to the starting position.

LYING DUMBBELL EXTENSION

Lie on a flat bench while holding two dumbbells directly above you, with your arms full extended. Your palms should be facing in and the elbows should be tucked in. As you inhale, keep your upper arms stationary with your elbows in, slowly lower the weight until the dumbbells are near your ears. While keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you exhale. Do not use too much weight. Sloppy form could cause elbow or facial injury.

DIP – WITH WEIGHT

Sit on the edge of a workout bench, placing a weight plate on your lap, with your hands gripping the edge of the bench at shoulder width. Place your feet together on the floor as far out as comfortable, then slide your backside off the bench, supporting your weight with your arms. Keeping your elbows locked, lower your body until your upper arms are parallel to the floor. Then, push yourself back up to the starting point.

CARDIO:

INCLINE TREADMILL – 30 MINUTES

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