BEGINNER
Frequency:
Do these exercises as part of a
total-body weight workout three times a week.
Rest:
1 minute between exercises
Progress:
Increase weights each week,
shooting for increases
of 21⁄2 to 5 pounds at a time.
How
long: Follow this program for your
first 4 to 8 weeks of exercise, or your first few weeks after returning from a break.
When you stop making strength gains, you’re ready for
the Advanced Beginner program.
BARBELL BICEPS CURL
KEY INFO Stand in front of a
mirror with your arms straight down at your sides, palms facing forward.
Note that your hands aren’t directly under
your shoulders;they’re a few inches out to the sides.
This is called your carrying angle, and it’s
the most comfortable and natural position for your hands when you perform
biceps curls.
TRICEPS PUSHDOWN
Bad from
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