Friday - Arms!

January 6, 2017

Here is a fun arms workout for you to try!

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Standing Hammer Curl:
  1. Stand up with your torso upright and a dumbbell on each hand being held at arm's length. The elbows should be close to the torso.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
  4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  5. Repeat for the recommended amount of repetitions.close-grip-bench-press-weightlifting-routine.jpg
Close-Grip EZ-Bar Press:

1.Lie on a flat bench with an EZ bar loaded to an appropriate weight.
2.Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
3.Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
4.Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
Repeat.

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Alternating Incline Dumbbell Curl:
  1. Sit down on an incline bench with a dumbbell in each hand being held at arm's length. Tip: Keep the elbows close to the torso.This will be your starting position.
  2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.Tip: Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
  4. Repeat the movement with the left hand. This equals one repetition.
  5. Continue alternating in this manner for the recommended amount of repetitions.Cable_Triceps_Kickback.png

Cable Kickbacks:
  1. Set up for the cable tricep kickback by attaching a single grip handle to a low pulley cable machine and selecting the weight you want to use.
  2. Grasp the handle using your left hand with an overhand grip and take a step back from the cable machine.
  3. Keeping your feet together and knees slightly bent, bend down until your body is around parallel to the floor.
  4. Use your free right hand to stabilize yourself.
  5. Bring the elbow up as far as possible and keep it tight in by your side. This is the starting position for the exercise.
  6. Keeping your elbow in place and your body fixed, and extend your arm out as far as possible.
  7. Squeeze the tricep , and then slowly lower the weight back to the starting position.
  8. Repeat for desired reps.

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Standing Barbell Curl:
  1. Hold a barbell with both hands, palms up and a few inches apart.
  2. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
  3. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
  4. Slowly go back down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

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One Arm Cable Tricep Extension:
  1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
  2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
  3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
  4. Squeeze the triceps and hold for a second in this contracted position.
  5. Slowly return the handle to the starting position.
  6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.


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Seated Preached Curl:
  1. To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
  2. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
  3. As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
  4. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
  5. Repeat for the recommended amount of repetitions.

Thursday - Shoulders Day!

January 5, 2017

Thursday - Shoulders Day incline-dumbbell-press-_dumbell_workout_chest.jpg


  1. Incline Dumbbell Press Guide:
    1. Lie back on an incline bench with a dumbbell in each hand atop your thighs.
    2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.

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Car Drivers:
  1. While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
  2. Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
  3. Reverse the motion, turning it all the way to the opposite side.
  4. Repeat for the recommended amount of repetitions.

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Incline Rear Delt Flys:
  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
  2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
  3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip:Try to squeeze your shoulder blades together to get the best results from this exercise.
  4. The arms should be elevated until they are parallel to the floor.
  5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.

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Arnold Press:
  1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip:The left arm will be rotated in a counterclockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions

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Alternating Dumbbell Shoulder Press:
  1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
  2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
  3. After a brief pause, return the weight to the starting position.
  4. Repeat for the opposite side, continuing to alternate between arms.

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Standing Dumbbell Lateral Raise:
  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
  2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  3. Lower the dumbbells back down slowly to the starting position as you inhale.
  4. Repeat for the recommended amount of repetitions.

Wednesday - Back Day!

January 4, 2017

Aside from Leg Day, back is for sure one of my favorite workout days! assisted_pull_up1.jpg
Assisted Pull ups:
  1. Securely set the pin on the desired weight.
  2. Stand on the side platforms, and hold onto the outer handles. Lift one knee, and place it on the padded knee rest. Tightly hold onto the handles as you place your second knee onto the knee rest and be prepared to hold yourself up (with the assistance of the counterweight). Keep your abs engaged, spine neutral, and shoulders pressed down and back.
  3. Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight.
  4. Repeat 10-15 times. When getting off of the machine, be sure to pull yourself all the way to the top first. Keeping your arms engaged, slowly lift one knee and lower it to the side platform, then the other.single-arm-cable-row.jpg
One Arm Cable Row:
  1. Set up for the standing one arm cable row by attaching a single handle to the low pulley cable. Adjust the stack to the desired weight.
  2. Position yourself around 3 feet from the cable machine and grasp the handle with your right hand.
  3. Take the weight off the stack and bend at the knees slightly. Put your left hand on your left thigh for stability.
  4. Starting with an overhand position, begin pulling your arm in towards your side.
  5. As you're pulling the weight, twist at the wrist to form a neutral grip (palms facing in).
  6. Pull your arm in as far a possible and squeeze through the shoulder blades.
  7. Slowly lower the weight back down, twisting at the wrist back to the overhand position.
  8. Repeat on the opposite arm.
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Lat Pulldown:
  1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
2.Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  1. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  2. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.no-crunch-01_0.jpg

Dumbbell Romanian Deadlift:
  1. Put a pair of dumbbells on the ground in front of you horizontally and grasp the dumbbells with an overhand, shoulder width grip. You should be standing with a shoulder width or slightly narrower stance.
  2. Bend your knees slightly, keeping your hips and back straight and lift the weight straight up concentrating on using your hips as you stand.
  3. When standing, the weights should be resting against your thighs. This is the starting position.
  4. Lower the dumbbells by pushing your hips back and maintaining a slight bend in the knees unlike when squatting or performing regular deadlifts. You will lower the dumbbells to a position just below your knees rather than all the way to the floor. Your back should be straight and nearly parallel to the floor at the lowest position.
  5. Return to the standing position by maintaining a slight bend in your knees and keeping your hips and back straight as you lift the weight straight up. Concentrate on using your hips and legs as you stand.
  6. Repeat for the recommended amount of repetitions.

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Standing Reverse Dumbbell Fly:
  1. Grasp dumbbells, place feet shoulder width apart, flex knees and hips to lean forward. Keep back straight. Hold dumbbells below chest and keep arms slightly flexed.
2. Raise arms to sides until elbows are slightly higher than shoulders. Keep upper arms perpendicular to body and elbows pointing up. Return and repeat. 1312-strong-wo-a-02.jpg
One Arm Row Off Bench:
  1. Choose a flat bench and place a dumbbell on each side of it.
  2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
  5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
  6. Repeat the movement for the specified amount of repetitions.
  7. Switch sides and repeat again with the other arm.



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