Muscles Targeted: Triceps, Abdominals Steps: . Choose a manageable dumbbell weight. Load the dumbbell. . Extend the weight up into starting position. . Slowly and evenly lower the weight as deep as you can go. . Extend the arms up above the head. Squeeze the triceps and extend the weight straight up as high as possible. [powr-form-builder id=2ff3a03d_1458961248]
Muscles Targeted: Biceps, Forearms Steps: . Using a cable-cross machine, attach the rope. Add a weight you can manage. Place your feet on the machine supports. . Holding the rope with both hands, lay down flat and pull the bar to your waist area. This is starting position. . Curl the rope all the way up toward your pectorals. As you approach your pectorals, pull the rope outwards towards your shoulders. . While controlling the weight, return to starting position. Repeat until failure. Burnout: . After failure, burnout with "cheat" reps. As you return to starting position, allow your body to raise up to a 45 degree angle. . Thrust your body back while performing a curl....
Muscles Targeted: Triceps, Upper Pectoral Steps: . Find a suitable medicine ball (the smaller it is, the tougher the exercise will be). Place your hands into the form of a diamond on top of the medicine ball. . Engage your body in push-up position. This is starting position. . Perform a push-up - flaring your elbows out as you decline. Touch your nose to the medicine ball inside the diamond you created with your hands. Variation: Try keeping your elbows tucked tightly as you perform the push-up. [powr-form-builder id=2ff3a03d_1458961248]
Muscles Targeted: Forearms Steps: . Find a suitable plate and grasp it in the middle on both sides. Holding the weight, place your elbows on your thighs just before your knees . Using only your wrists and keeping the rest of your arm completely still, push the weight downwards as far as you can. . Still only using your wrists, pull the plate in an upwards direction as high as you can. Repeat until failure . Once you reach failure, grab the weight by the top using only your fingertips. . Resume the same position with your elbows resting toward the ends of your thighs. Hold the weight and maintain position until failure [powr-form-builder id=2ff3a03d_1458961248]