upper body lifts

Curl Machine

Curl Machine This exercise isolates the Biceps. The curl machine is a great alternative to dumbbells.
Description
  1. Do the movement with the shoulders down and the elbows in to maximize the isolation of the machine.
  2. Keep your body tight to avoid movement of the entire body. Using your legs to stay still is a great way to accomplish this.
Things to Keep in Mind
  • Different machines will use different parts of the biceps, remember to work all parts of your arm.
Visual Aids
Muscles Works Bisceps (Biceps Brachii)
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Testosterone Workout

Testosterone is a key element to building muscle. Often are Testosterone levels will drop and the benefit of workouts decline. That’s why eating the right food and getting enough sleep is a great way to keep those levels up, another way to raise these levels are to do power workouts. Heavy bench, rows, cleans, and most importantly squats. A full body workout to get the body pumping and your hormones working. The movement of the hips in cleans and squats helps release Testosterone into the body, along with the heavy weight of all four exercises.

Squats- 3×3, 1×2, 1×1

Cleans- 3×3, 1×2, 1×1

Bench- 3×3, 1×2, 1×1

Back Rows- 3×3, 1×2, 1×1

Rest time should be as needed, but make sure enough time is taken, the heavy weight wears down the muscles quickly. Use a weight that is heavy but able to move relatively quick.

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Dumbbell Curls

Dumbbell Curls This is one of the most effective lifts for increasing the muscle mass of the biceps.  It can be done with either a dumbbell or a bar.
Description
  1. Start standing up, feet shoulder width feet apart, and shoulders relaxed and resting down.  Hold the dumbbells at your side with your palms facing up.
  2. Begin by bending your elbows and simultaneous raising both weights. While lifting the weights towards the top of your chest exhale.
  3. After reaching the top position hold for 5-10 seconds, when finished release and inhale while returning to starting position.
Things to Keep in Mind
  • Keep your back straight. If you find that your body position is changing in order to lift, try a lower weight.
  • Control the weight on the way up as well as on the way down. This exercise strengthens your wrists as they stabilize the dumbbells. Control is a crucial part of this exercise.
Visual Aids
Muscles Works Biceps brachii, Brachialis, and Brachioradialis.
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