Friday, August 31, 2007

Toning And Firming Part 6-Friday's Workout

this is the last day of the week for your workout


feel ACCOMPLISHED and PROUD?


YOU SHOULD

Take Your Protein Shake (Optional)


10 Minute Warm-Up Exercises


CARDIO


Walk for five minutes, then alternate between two minutes of jogging and walking until you complete one mile.


Rest for five minutes.

BI'S AND TRI'S

2 sets of 10.


You can choose from numerous exercises in the bodybuilding database at BodyBuilding.com .

Alternate Incline Dumbbell Curl
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation




Tips: Just like the Incline Dumbbell Curl but you only do one arm at a time. Do one arm, then the other. Each set of two raises counts as one rep.


Incline Inner Biceps Curl
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation




Tips: Lie back on an incline bench and hold dumbells at arm's length, palms in. Curl dumbbells up and out, keeping forearms in line with your outer deltoids. Lower dumbbells using the same path. You can also do this standing or seated.

Decline Dumbbell Tricep Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation




Tips: Position yourself face up on an incline bench. With a dumbbell in each hand, extend your arms until they are perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms. Reverse this action to return to the starting position, keeping your elbows stabilized (motionless) throughout the exercise.

Lying Dumbbell Tricep Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation



Tips: Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a little towards your head. While keeping your upper arms and elbows completely still, lower the dumbbell until it is behind your head. Do not let your elbows flare outward. Slowly lift the dumbbell back to the starting position where your elbows are locked or nearly locked. Repeat.

Lying Tricep Extensions Across Face
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation




Tips: Perform this exercise just like a lying tricep extension, except lower the weight across your face. This changes the muscle recruitment. A word of caution, however. No matter how much weight you are using, be extremely careful, as you are lowering the weight over the face. This is NOT the exercise to mess up and drop a dumbbell. This is especially true with heavy weights or when going to failure.


2 comments:

Anonymous said...

Hey...dude...thanks a lot for the tips.

About 1 week back I have started working out and would like to show you my Diet plan and exercise routine. Please let me know if you can find few minutes.

Your comment can really help me.

email: getneotome@yahoo.co.uk

mbagraduate@hotmail.com said...

Sure, what's your diet and fitness plan?