Shoulders
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Beginner
Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 10-12
Intermediate
Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10
Advanced
Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10
Set 5: 7-10
Equipment Needed:
• Incline bench
• Dumbbells
Positioning:
• Lying on the bench, position your stomach and chest so they are pressed against the incline.
• Holding a dumbbell in each hand with palms facing each other, position your arms out in front of you with a slight bend in your elbows.
• Position your feet in a wide stance on the ground, slightly wider than shoulder width.
Completing the exercise:
• Breathing out, move the weights out and away from each other in an arc motion while maintaining a slight bend in your elbows.
• At the top of the exercise, your arms should be parallel to the floor.
• Hold your position at the top of the exercise and slowly lower the weights back down to your starting position as you inhale.
Considerations:
• Squeezing your shoulder blades together while moving the weights out and apart from each other maximizes the impact of this exercise.
Triceps
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Beginner
Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 7-10
Intermediate
Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6
Advanced
Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6; Set 5: 3-6
Equipment Needed:
• Workout bench with weight rack
• Barbell
Positioning:
• Lying on the bench, grab the barbell above your head with a narrow grip, about shoulder width or slightly closer.
• Lifting the bar off the rack, hold it straight over your chest with arms locked but not hyperextended.
Completing the exercise:
• Breathing in, lower the barbell until you feel it at about the midpoint of your chest.
• Keep your elbows tucked into your torso to maximize the impact on your triceps.
• Pause for a second at the bottom of the movement.
• Exhaling, push the bar back up to starting position.
• Lock your arms at the top of the movement and hold the position for a second before starting your next repetition.
Considerations:
• Lowering the bar to the middle of your chest should take about twice as long as raising it back up to the starting position.
• This exercise should be performed with a spotter. If one is not available, be conservative with how much weight you are using.
• This exercise can also be performed using dumbbells. The movement will remain the same, however, your palms should be facing each other throughout the exercise.
Triceps
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Beginner
Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 10-12
Intermediate
Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10
Advanced
Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10; Set 5: 7-10
Equipment Needed:
• Barbell
• Workout bench
Positioning:
• Lying back on the bench, hold the barbell with a narrow grip, palms facing up, and position the bar so your arms are fully extended over your shoulders.
Completing the exercise:
• Breathing out, use your tricep muscles to slowly lower the bar down toward your forehead, stopping the bar just before it touches your head.
• Breathing in, slowly push your forearms back up, returning the bar to its starting position over your shoulders.
Triceps
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Beginner
Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 7-10
Intermediate
Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6
Advanced
Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6
Set 5: 3-6
Equipment Needed:
• Dumbbell
• Workout bench
Positioning:
• Grabbing a dumbbell in your right hand, hold the weight with your palm facing inward.
• Place your left knee on the bench and bend forward, so your torso is parallel to the floor. For stability, place your left hand on the bench, making sure its aligned underneath your right shoulder.
• Keep your back straight and your right leg slightly bent while planted on the floor.
• Keep your head up, relaxed and in a neutral position.
• Your upper right arm should be tucked into your torso and parallel to the floor. Your forearm should be perpendicular to the ground, forming a 90-degree angle with your upper and lower arm.
Completing the exercise:
• Breathing out, slowly push through your triceps, extending your right arm backwards until it is parallel to the floor, making sure to keep your elbow and upper arm against your torso.
• Hold the position at the top of the movement for a second, then, breathing in, bring your forearm back to its perpendicular position.
• Repeat the movement with your left arm.
Biceps
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Beginner
Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 7-10
Intermediate
Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6
Advanced
Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6; Set 4: 3-6
Equipment Needed:
• Barbell
Positioning:
• Standing upright, hold the barbell with both hands, arms straight down and shoulder-width apart. Palms should be facing away from your body.
• Keep your elbows tucked in, close to your body.
Completing the exercise:
• Keeping your elbows stationary and moving only your forearms, curl the weights forward, bringing them upward. As you do this, contract your biceps and exhale.
• The movement will be completed when you have fully contracted your biceps and the barbell is level with your upper chest/shoulders.
• Hold this position for a second before bringing the bar back down to starting position and inhaling.
Considerations:
• This exercise can also be performed using a straight bar attachment hooked to a low pulley machine. You can also vary the grip, moving your hands closer together.
Triceps
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Beginner
Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 10-12
Intermediate
Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10
Advanced
Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10; Set 5: 7-10
Equipment Needed:
• Dumbbell
• Bench seat
Positioning:
• Sit down on a sturdy 90-degree bench seat with feet about shoulder-width apart, holding a dumbbell with both holds.
• Make sure both of your palms are facing upward with your thumbs wrapped around the dumbbells grip.
• Slowly raise your arms so the dumbbell is above your head and your arms are perpendicular to the floor.
Completing the exercise:
• Breathing in, slowly lower the dumbbell behind your head until your forearms make contact with your biceps. (Keep your elbows tucked in and arms close to your head throughout this motion, but avoid hitting your head or neck by pushing the dummbell slightly back.)
• Breathing out, use your triceps to raise the dummbbell back up above your head into the starting position.
Biceps
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Beginner
Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 7-10
Intermediate
Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6
Advanced
Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6; Set 5: 3-6
Equipment Needed:
• Dumbbells
Positioning:
• Standing upright, hold a dumbbell in each hand with arms down at your side.
• Elbows should be tucked in close to your torso with palms facing inward toward your thighs.
Completing the exercise:
• Moving only your forearm, curl the weight in your right hand while rotating your palm to a forward-facing position.
• Breathing out, continue curling the weight until the dumbbells are at upper chest/shoulder level.
• Hold the position for a second, squeezing your biceps.
• Repeat the movement with your left arm.
Considerations:
• This exercise can also be performed while sitting on a bench without back support, and you can choose to curl both arms simultaneously instead of alternating. You can also change the hand positioning, starting with palms facing forward.
Biceps
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Beginner
Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 10-12
Intermediate
Set 1: 12-5; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10
Advanced
Set 1: 12-5; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10; Set 5: 7-10
Equipment Needed:
• Dumbbells
Positioning:
• Standing upright, hold a dumbbell in each hand with your arms at your sides, palms facing inward to start.
Completing the exercise:
• Contracting your biceps, slowly exhale and curl the weight forward, moving only your forearms. Keep palms facing in and elbows tucked throughout the movement.
• Continue to curl the weights until the dumbbells are both at upper chest/shoulder level and your bicep muscles are fully contracted.
• Hold the position briefly before inhaling and lowering the weights back down to your starting position.
Considerations:
• This exercise may be performed while seated on an exercise bench with our without back support, and can be performed by alternating arms.
Biceps
Swipe to see more exercises
Beginner
Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 7-10
Intermediate
Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6
Advanced
Set 1: 12-15; Set 2: 10-12; Set 3: 7-10; Set 4: 3-6; Set 5: 3-6
Equipment Needed:
• Cable curl bar attached to a low pulley
Positioning:
• Holding the bar, stand with your torso upright.
• With palms facing up, grip the bar at shoulder width, keeping elbows tucked into your sides.
Completing the exercise:
• Keeping your upper arms stationary, exhale and curl the bar upwards.
• Continue to curl the bar up until it reaches upper chest/shoulder level.
• Hold this position for a second, while squeezing your biceps.
• Slowly breathe in and return the bar back to your starting position.
Biceps
Swipe to see more exercises
Beginner
Set 1: 12-15 repetitions; Set 2: 10-12; Set 3: 10-12
Intermediate
Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10
Advanced
Set 1: 12-15; Set 2: 10-12; Set 3: 10-12; Set 4: 7-10; Set 5: 7-10
Equipment Needed:
• Preacher bench and E-Z bar OR arm curl machine
Positioning:
• If using a preacher bench with E-Z bar, sit on the bench and grip the bar at the inner handle. You hands will be tilted inward because of the bar’s shape. (Note: You can either grab the bar from the front bar rest found on most preacher benches or have someone had it to you once you’re seated.)
• If using an arm curl machine, adjust the height of the seat accordingly, sit down and grab the handles in front of you with your palms facing up.
• Position your feet in a wide stance on the ground, slightly wider than shoulder width apart.
Completing the exercise:
• E-Z bar/preacher bench users will begin by breathing in and lowering the bar slowly until your arms are fully extended. In this position, your biceps should be fully stretched.
• If using an arm curl machine, you’ll already be starting with your arms outstretched, but you’ll want to make sure to inhale before beginning the exercise.
• Exhaling, being to contract the biceps, curling the bar upward until you reach upper chest/shoulder height.
• Hold this position for a second, tightening your biceps for the biggest impact.
• Inhale when lowering the bar.
