Here's a simple dumbbell-based program to get you started.
Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.
First circuit:
Reverse Lunge
One-Arm Shoulder Press
One-Arm Lat Row
One-Leg Calf Extension
Biceps Flexion (Curl)
Second circuit:
Wide Squat
Chest Press
Rear Delt Row
Narrow Squat
Triceps Extension
One-Leg Raise
Trunk Flex
To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.
The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.
>>
Download a training log
its easy abd fun
this is a really good workout. i found it on a bodybuilding site for teens and tried it out. Works great!
Careful to not bring the weights back to far and hurt something or hit yourself in the head.
Tip: Weight lifting gloves are good to help you get a good grip on weights that are metal weights without a grip, or to prevent the weights from slipping if your hands get to sweaty.
Here is some motivation to not neglect your triceps. Although most people flex their biceps to show off their arms it is actually the triceps that make up most of the arm size. So, for stronger and larger arms exercise both the biceps and triceps.
I read Aabergs book and it was really helpful, i learned how to excercise properly.
How fast does this really work?
doing these standing is easier but has the same effect
yes, usually when you lift weights you go through a process of tearing and repairing muscle through the use of proteins (amino acids).
your triceps are musles in the back of your arm, the oppisit side of your biceps
what is a tricep mucel?
the pedro to win a wii is on thi part
AWESOME!
wow…that is so cool. I can lift 50 lbs.!
It really works!
adri you are so cool
Pretty aesome is that to build mucesses?