THIS 30-DAY UPPER BODY CHALLENGE WILL TRANSFORM ARMS SHOULDERS

Hold dumbbells overhead pressed together. Rotate elbows in, and lower the weights down so they’re touching between shoulder blades. Straighten arms and squeeze triceps to raise dumbbells back overhead.

BICEPS CURLS (“BICEPS”)

Perhaps one of the most popular exercises in the gym, the bicep curl simply works the arms in a way that focuses on making it bigger and stronger. Simple enough to do with relatively simple and light equipment. All you’ll need would be a dumbbells.

How to do it:

Go into an upright position on your knees hold a dumbbell in each hand with your palms facing out. Carefully bring the dumbbells to your shoulders. Once they’re at your shoulders twist your wrist so your palms are facing you. Carefully push the dumbbells over your head. Slowly bring the down to the starting position.

TRICEP KICK-BACKS (“TRICEPS”)

Stand with feet hip-width. Hinge forward while keeping core tight, back flat, and sticking butt out.

Lock elbows by sides, press the weight back and straighten arms to lock completely. Pull back in to 90-degree angle, careful not to swing weight. Squeeze and hold for 2 seconds while extended for extra burn.

HERE’S THE CALENDAR IN FULL!

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