Move Back
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Chest press to lat roll over: 1.) Keep your butt on the floor and press the bar straight up. 2.) Roll the bar straight ahead as far as you can bracing your core. Roll back to the starting position using your core muscles to pull yourself back. Day 1: 2-3 super sets; 12-15 reps; rest for 30-45 seconds at the end of each superset. Day 2: 3-4 super sets; 8-10 reps; rest of 60 seconds at the end of each super set. Day 3: 4-5 super sets; 6-8 reps; rest for 90 seconds at the end of each super set.![bent_over_row_in_and_to_the_sides_to_russian_shouder_press]()
Bent-over row in and to the sides to Russian shoulder press 1.) Bend at the waist slightly and pull the bar back in a row directly towards your midsection. Keep your back arched. For each set, alternate between a narrow and wider grip. The narrow grip will focus more on the lower part of the trapezius and the wider grip will emphasize the lats and the other muscles of the back. 2.) Hold the bar with one hand in the middle of the bar with your weight shifted towards your opposite hip. Press the bar overhead and simultaneously shift you weight towards the hip on the side your are driving with. Day 1: 2-3 super sets; 12-15 reps; rest for 30-45 seconds at the end of each superset. Day 2: 3-4 super sets; 8-10 reps; rest of 60 seconds at the end of each super set. Day 3: 4-5 super sets; 6-8 reps; rest for 90 seconds at the end of each super set.![tricep_press_to_shouder]()
Tricep press to shoulder press with rotation 1.) Using a narrow grip, press the bar straight toward the sky. 2.) From a military press start position press the bar straight overhead. Twist to both sides with your core braced. Day 1: 2-3 super sets; 12-15 reps; rest for 30-45 seconds at the end of each superset. Day 2: 3-4 super sets; 8-10 reps; rest of 60 seconds at the end of each super set. Day 3: 4-5 super sets; 6-8 reps; rest for 90 seconds at the end of each super set.![overhead_triceps_ext__to_biceps]()
Overhead triceps extension to biceps 21 1.) In a standing position, bring the bar behind your head bending at the elbows. Straighten your arms using your tricep muscles. 2.) For this bicep blaster, do 7 reps with just the lower half of the curl motion. Then do 7 reps with just the top portion of the curl motion. Finish with 7 reps with the full curl, completing the 21 in the bicep 21. Day 1: 2-3 super sets; 12-15 reps; rest for 30-45 seconds at the end of each superset. Day 2: 3-4 super sets; 8-10 reps; rest of 60 seconds at the end of each super set. Day 3: 4-5 super sets; 6-8 reps; rest for 90 seconds at the end of each super set.Working Out with an Arm Bar
How can women say no to arm jelly? Try this workout.
Move Forward
- Working Out with an Arm Bar
