Disclaimer: Your must get your doctor’s approval before beginning this exercise program. These exercises shown below are not medical guidleines but are for the purpose of eductaion only. Your must consult your doctor before starting this program and in case you have any medical condition or prior injury that bars physcial activity. This program is only to be followed by individuals over 18 years of age. Also please remember that the information in this article is not meant to replace proper exercise training. All forms of exercise have some inherent risks. Before practicing the exercises outlined below, please ensure that your equipment is well-maintained. Do not strain yourself and try to go beyond your level of experience, strength, training and fitness levels.
Do not lift heavy weights if you are alone, inexperienced, injured or tired. Do not perform any exercise unless you have been shown the correct technique by a certified personal trainer. Always ask for proper instructions and assistance when lifting weights. Never perform any exercise without the right instructions. And always do a warm up prior to strength training and interval training.
You must undergo a complete physical examination if you have been sedentary for a long time and if you have high blood cholesterol, high blood pressure or diabetes, if you are obese and if you are above 30 years old.
Please remember, that these exercises shown here are guidelines that you must show your personal trainer who will provide you correct instructions to follow the right form for all the exercises. Do three sets of each exercise starting with 12 reps in the first set. Lift heavier weights with every consecutive set. In the final set, you should not be able to do more than 6 reps.
Dumb Bell Standing Curl
- Stand and Hold Dumb bell at arm’s length.
- Keep your knees bent slightly, chest up and shoulders back.
- Curl (lift) the dumb bells up to shoulder height while keeping your back straight.
- Slowly return to starting position.
- Hold a barbell at arm’s length at shoulder width grip.
- Keep your abdomens tight and curl the bar upto chest height.
- Lower the bar slowly keeping an upright stance without bending back.
Dumb Bell Incline Curl
- Set the incline of the bench to about 80 degrees (almost straight position).
- Sit on the bench holding a dumb bell in each hand.
- Lean back and perform alternating dumb bell curls with each hand keeping the palm facing upwards throughout the exercise.
Alternating Dumb Bell Curl
- Stand and hold dumb bells at arm’s length.
- Keep the knees bent slightly, chest up and shoulders back.
- Curl only one dumbell upto shoulder height while keeping your back straight.
- Slowly return to the start position.
- Repeat now for the other arm. Alternate both arms until all reps are done.
Stand with your knees bent, abs tightly braced and feet shoulder-length apart.
Hold the dumbells at thigh level on your sides. Curl one arm alternately.
Curl the dumbell to shoulder height keeping your palm facing your body at all times.
Body Weight Pulling Exercises
- Take an underhand grip on the bar with your palms facing you.
- Pull your body up until your chest reaches bar level.
- Slowly lower yourself but do not use your body to swing up and down.
Underhand Inverted Row
- Adjust a bar at hip height in the smith machine or the squat rack.
- Position yourself underneath the bar and grab it with an underhand grip a little wider than shoulder-width. Pull yourself up to the top position using your upper back and lats.
- Keep your abdominal muscles tight and in a straight line from toes to shoulder.
- Slowly return yourself to the starting position.