Take Your Body To The Next Level
3) Larger Upper Arms
Do 3 sets of 15 reps. Next do Barbell Curls, put one foot slightly forward and curl up with out bending back. Do 3 Sets of 8 reps.
Lastly, do Dumbell Hammer Curls. These build the brachialis, a large muscle beneath the biceps. This is often a weak link in
arm development. Many have found that by adding specific brachialis
exercises to their workouts can increase their upper arm size by as much as
one inch in a month. Do 3 sets of 10, 8 and 6 reps adding weight each set.
The First exercise is Bench Dips. Place two flat benches parallel to each other, about three to four feet apart. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches.
Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Slowly rise back up to the start position by straightening your arms. The secret is to keep your elbows back and as close as possible to each other. Do 3 sets of 12 reps.
Next is Dumbbell Kickbacks.Keep elbows tight to side. also trying to pull them as close together as possible. Hold and flex at the top for a count of two. Do 3 sets of 15 reps.
Lastly Tricep Pushdowns. Do 3 sets of 10, 8 and 6
reps adding weight each set.
Do 3 sets of 20 reps. Remember crunches tone only the ab muscles,
you need a lowered calorie intake to burn off the fat, to make the waist
smaller and so the muscles then show through clearly.
Do 3 sets of 20 reps. Next is Standing One Leg Calf Raises. It's been
found that a straight leg generates less torque than when the knee is
slightly bent about 20 degrees. Keep it fixed at that angle throughout the
exercise. Hold a dumbbell on the same side as the working calf. Use you
other hand for support. Do 3 Sets of 12 reps.
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