Be on your way to those tank top arms with this quick routine you can do at home!
Start with a five minute warm up. Warm up can be anything you like, running, squats, dancing, just start to move and warm up those joints.
Then perform each of the pictured moves 12 times with an appropriate weight for you. In the picture I am using a 5lb weight, but typically I would use a 12lb weight. Choosing a weight will be based on a weight that challenges you and fatigues you with 12 reps.
Repeat this cycle 2-3 times and finish with a good stretch!
Descriptions of each move:
Reverse fly: feet should be shoulder distance apart, knees soft. Bend over to a 45 degree angle and extend arms down then fly out to shoulder height, squeezing the shoulder blades together. Keep your neck relaxed and head up.
Tricep kickbacks: feet shoulder distance apart, knees soft. Bend over to a 45 degree angle and lift your elbows back about 45 degrees. Extend arms out behind you, keeping control of the weight, not jerking the joint or rocking the body. Remember to relax your neck and shoulders.
Chest press: lie flat on your back, feet up in tabletop. Press both arms up equally to the sky. Slow on the way back down, keep your chin up and neck relaxed.
Bent over rows: feet should be shoulder distance apart, knees soft. Bend over to a 45 degree angle and extend arms down and pull back into a row, keep the arms equal and controlled, slow repititions.
Upright rows: stand tall, feet shoulder distance apart, knees soft, hold weights down in front of your body and behind up to your chin, elbows high.
Hammer curls: stand tall, feet shoulder distance apart, knees soft. Hold weight vertically and curl up to the shoulders.
