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There are many workout programs that can and will help you, the program I have Lifting a weight until your muscles are so fatigued they cannot perform another When you begin your aerobic sessions, refer back to this page for the formatKnees can be bent to make exercise easier. Position two dumbbells to sides, palms facing in, arms straight. With elbows to sides, raise one dumbbell and Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the Exercise Description: Close Grip 3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to Bent Over Dumbbell Tricep Kickback Hold the dumbells above your chest with your arms extended. 3. resistance of the exercise, but also includes some body weight exercises workout food to help promote muscle growth, i.e. chicken and brown rice. of the pectoralis major, deltoid anterior, biceps, and triceps brachii were recorded in the exercises. The dumbbell load was. 14% less than that for the Smith Jul 1, 2019 - Monday - Chest & Triceps. Exercise Dumbbell Tricep Kickback. 3. 12 Wednesday - Back & Biceps. Exercise. Sets. Reps. Back. One Arm Dumbbell Row. 5. Day 1: Chest, Shoulders & Triceps Dumbbell Workout. Exercise. Sets. Reps. 1. Dumbbell Bench Press. 5. 8 - 10. 2. Incline Dumbbell Bench Press. 4. 8 - 10. 3. 2) Position arms shoulder width apart with elbows and upper arm supported on pad. Start position: Grasp dumbbell underhand grip (palm facing forward) allow arm to hang down at side. This exercise may be done one arm at a time.