Push Ups

Step 1: Begin in a plank position with your arms straight. Your shoulders should be over your wrists and your body should form a straight line from head to toe. Keep your core engaged and don’t let your hips sag.

Step 2: slowly bend your elbows and lower your chest towards the floor

Step 3: Press upwards back to plank position. You can start on your knees or try it against a wall or bench to modify this exercise.

Step 4: Complete 3-4 sets hitting around 10 or 12 reps

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DUMBBELL TRICEP EXTENSION

Step 1: With a dumbbell in hand, stand or sit at a flat bench and plant your feet shoulder width apart.

Step 2: Use two hands to grasp the dumbbell in a perpendicular fashion with palms facing in and up underneath the top bell.

Step 3: Carefully raise the dumbbell straight overhead for your starting position.

Step 4: Inhale as you use your forearms to lower the dumbbell, keeping your arms close to your head and bending your elbows completely.

Step 5: Exhale as you use your triceps to raise the dumbbell back to the starting position.

Step 6: Complete 3-4 sets hitting around 10 or 12 reps

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STANDING BICEPS CABLE CURL

Step 1: Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.

Step 2: While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.

Step 3: Slowly begin to bring the curl bar back to starting position as your breathe in.

Step 4: Repeat for 3-4 sets hitting around 10-12 repetitions. If you are using heavier weight do 3-4 sets with 4-8 repetitions.

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REVERSE BARBELL CURL

Step 1: To begin, stand straight holding a barbell using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.

Step 2: While holding the upper arms stationary, curl the bar while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and barbell is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.

Step 3: Slowly begin to bring the barbell back to starting position as your breathe in.

Step 4: Do 3-4 sets hitting around 10-12 repetitions. If you are using heavier weight do 3-4 sets hitting around 4-8 repetitions.

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INCLINE DUMBBELL CURLS

Step 1: Set your bench to a 45 degree angle

Step 2: Lie down on the bench gripping your dumbbells

Step 3: Keep your palms facing forward and your arms turned outward away from your body

Step 4: Start curling both arms up, squeeze at the top then slowly lower the weight. Do 3-4 sets hitting around 10-12 reps. If you are using heavier weight do 3-4 sets hitting around 4-8 repetitions.

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