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Duration: 30 minutes – 5 Exercises - Exercises Equipment: Needed
Exercise 1: Dip
This exercise strengthens your arms. Use 5 reps and 5 sets.
You must use the dip station. Keep your legs crossed and lower yourself on your hands. Press down with the hands and lift your body back up. Repeat the exercise for the required reps. Do not lower your body too close to the floor as you might have difficulty rising.
Exercise 2: Diamond push-ups
This exercise adds strength to your arms and chest. Avoid bending your back and be sure to touch the triangle on each dip.
Place the hands close together with thumbs open so that they form a triangle when your fingers are touched together. Keep the hands in level with your chest and rather than out from your body.
Lower your chest with the back straight. Touch the hands or come close to them. Raise your body again with the back stiff. Do as many reps as you want.
Exercise 3: Dumbbell kickback
Use this exercise to add power to your shoulders. Use a smooth action. Do 10 reps and 4 sets.
Pick up your dumbbells and go into a crouch. Do not go too low but stay with the knees slightly bent. Lean forward as you use a rowing motion to push the dumbbells to the side of the body. Do not swing the dumbbells but keep them firmly under control. Bring the dumbbells back in front of you. Keep your arms level with the floor. Use a smooth action and do not stop at any point during the exercise.
Exercise 4: Barbell curl
This exercise is useful for the arms and the core as it helps to add power. Do 8 reps and 5 sets.
Grip the barbells with your open palms facing forward. Your hands must stay in line with your hips. Lift the barbell up and bring it to your chest. Squeeze your biceps as the barbell comes up. Lower the barbell and repeat the exercise.
Exercise 5: 21 W-EZ Curl Bar
You use this exercise to strengthen your biceps and triceps. Do 12 reps and 5 sets.
Stand with the barbell in your hand. Keep the palms of your hands facing forward. This helps in the lifting action. Bring the barbell up to the shoulder level. Do not wait but bring it down all the way to the starting level. Repeat as many times as you want.
Exercise 6: Reverse curl
This is a strength exercise for the hands. It adds to the core strength. Do 12 reps and 3 sets.
You use an EZ-barbell for doing this exercise. If you do not have one, then remove the weights and use the barbell without weights. Grip the barbell with your palm facing back. Lift the barbell up to the shoulder and lower it in one smooth action. You can do as many reps as you can or stop at 12. Do not hit the chest with the barbell on the way up.
