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The Chest and Arms Workout Plan: Firm, Tone, and Tighten Your Upper Body

 

The Chest and Arms Workout Plan

Firm, Tone, and Tighten Your Upper Body

By Dale L. Roberts

©2015

The Chest and Arms Workout Plan: Firm, Tone, and Tighten Your Upper Body

All rights reserved

ISBN: 9781310172601

August 20, 2015

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com

 

Featured photos and exercises from

“The 90-Day Home Workout Plan: A Total Body Fitness Program for Weight Training, Cardio, Core & Stretching”

All rights reserved

March 29, 2015

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com

ISBN-13: 978-1508865704

ISBN-10: 1508865701

All photos courtesy of Kelli Rae Roberts, January 2015

 

Additional photos and exercises from

“The 3 Keys to Greater Health & Happiness: A Beginner’s Guide to Exercise, Diet & Mindset (Second Edition, March 2015)”

All rights reserved

Copyright ©2014 by One Jacked Monkey, LLC

First edition ISBN 978-1-4675-9582-7

Current ISBN-13: 978-1508783831

ISBN-10: 1508783837

All photos courtesy of Kelli Rae Roberts, November 2013

 

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.

Disclaimer

This book proposes a program of exercise recommendations. However, all readers must consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The 90-day Home Workout Plan is intended for an audience that is free of any health condition, physical limitation or injury. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected ahead of use as free of danger, flaw or compromise. The user assumes all responsibility when performing any movements contained in this book and waives the equipment manufacturer, makers and distributors of the equipment of all liabilities.

Table of Contents

Introduction

How This Book Works

Chest, Triceps & Biceps #1: Bodyweight Hit & Split Routine

Chest, Triceps & Biceps #2: Dumbbell Routine

Chest, Triceps & Biceps #3: Hybrid Dumbbell & Bodyweight Routine I

Chest, Triceps & Biceps #4: Hybrid Dumbbell & Bodyweight Routine II

Chest, Triceps & Biceps #5: Hybrid Dumbbell & Bodyweight Routine III

Chest & Biceps #1: Bodyweight Routine

Chest & Biceps #2: Dumbbell Hit & Split Routine

Chest & Biceps #3: Hybrid Dumbbell & Bodyweight Hit & Split Routine

Triceps & Biceps #1: Bodyweight Routine

Triceps & Biceps #2: Dumbbell Hit & Split Routine

Triceps & Biceps #3: Hybrid Dumbbell & Bodyweight Routine

Chest #1: Bodyweight Routine

Chest #2: Dumbbell Routine

Chest #3: Hybrid Bodyweight & Dumbbell Routine

Triceps #1: Bodyweight Routine

Triceps #2: Dumbbell Routine

Triceps #3: Hybrid Bodyweight & Dumbbell Routine

Biceps #1: Bodyweight Routine

Biceps #2: Dumbbell Routine

Biceps #3: Hybrid Bodyweight & Dumbbell Routine

Glossary of Exercises

Chest Exercises

Triceps Exercises

Biceps Exercises

Conclusion

Thank You

About The Author

 

Click Here for More Information

 

Introduction

After compiling the information for The ABC Workout Plan: Firm, Tone, and Tighten Your Abs, Butt, and Core, I had to provide a bit of balance between the lower body and upper body. The Chest and Arms Workout Plan is a supplemental guide or a companion manual to my past two fitness publications (The 3 Keys to Greater Health & Happiness and The 90-Day Workout Plan). The exercises, instructions, and pictures are exactly the same. However, I put a different spin on the workout plans. I added a little extra content by combining some of the exercises with recommended hand positions.

Is focused training or targeting muscle groups a successful method? In regards to targeting muscle groups for area-specific fat reduction, I wrote in The 3 Keys to Greater Health & Happiness (Chapter 2: Physical Fitness – Core Exercises):

Isolated movements are not going to get you targeted fat reduction. In fact, your body will determine what fat to burn and where to burn it.

 

Knowing that isolated movements will not provide targeted fat reduction, The Chest & Arms Workout Plan is merely an aid in your fitness pursuits. Yes, you can target muscle groups and get excellent results. After all, when you shed excess fat, you can then admire all the hard work you put into your chest and arms. This supplemental guide is not a lose-weight-quick fad or magic wand to spot reduce fat.

The workouts included in this book are a fun way to spice up your workouts and hit your favorite muscle groups. Pick out an exercise plan to spice up your workouts and enhance the other routines included in my previous publications. I hope you have as much fun doing these workouts as I did in developing them. When you apply these exercises consistently and diligently, you’ll soon see remarkable results. Enjoy and have fun!

How This Book Works

If you are relatively new to fitness, I would recommend using the workouts that incorporate all three elements of the chest, triceps, and biceps. That way worked muscle groups have time to recover between each exercise set. When you find the workouts becoming easier, advance on to the more advanced, targeted training plans such as:

*
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*
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*
p<>{color:#000;}. Biceps and triceps

 

Then, there are the more advanced independent routines that individually address the chest, triceps, and biceps. If you want to get laser-focused on your training, these separate plans are an awesome enhancement to any routine.

Some workouts are a little shorter to accommodate busy schedules or to add at the end of a workout. Most of the workouts can be shortened by the number of sets performed for adjusting to what you are capable of handling.

For ease of use, the electronic copy has hyperlinks attached to every exercise in the book. If you are unfamiliar with a particular movement, you can click on the hyperlink to review the instructions.

Look over the entire workout prior to performing the routine. A few exercises require equipment such as dumbbells, a dip/pull-up station or exercise mat. Most of the workouts require little equipment which makes these routines highly portable and appropriate for any place at any time.

Additionally, the Smashwords version lacks the photos due to file size limitations. However, I want you to get your hands on the complete version free. If you wish to grab a copy with all the photos, you can download it at http://dalelroberts.com/chest. No email opt-in. No purchase necessary. No strings attached. I want you to have all the tools you need to be successful in your workouts. So, grab a copy as soon as you can for the pictures.

Dig in!

Chest, Triceps & Biceps #1: Bodyweight Hit & Split Routine

Time: 30 minutes

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Chest, Triceps & Biceps #2: Dumbbell Routine

Time: 40 minutes

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Chest, Triceps & Biceps #3: Hybrid Dumbbell & Bodyweight Routine I

Time: 40 minutes

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Chest, Triceps & Biceps #4: Hybrid Dumbbell & Bodyweight Routine II

Time: 40 minutes

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Chest, Triceps & Biceps #5: Hybrid Dumbbell & Bodyweight Routine III

Time: 44 minutes

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Chest & Biceps #1: Bodyweight Routine

Time: 27 minutes

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Chest & Biceps #2: Dumbbell Hit & Split Routine

Time: 21 minutes

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Chest & Biceps #3: Hybrid Dumbbell & Bodyweight Hit & Split Routine

Time: 21 minutes

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Triceps & Biceps #1: Bodyweight Routine

Time: 30 minutes

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Triceps & Biceps #2: Dumbbell Hit & Split Routine

Time: 15 minutes

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Triceps & Biceps #3: Hybrid Dumbbell & Bodyweight Routine

Time: 36 minutes

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Chest #1: Bodyweight Routine

Time: Varies

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NOTE: Maintain a grip that is shoulder width or wider.

Repeat x2

Chest #2: Dumbbell Routine

Time: ~45-60 minutes

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OPTION: For a better workout flow, use a bench instead of the floor.

Chest #3: Hybrid Bodyweight & Dumbbell Routine

Time: ~45-60 minutes

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Triceps #1: Bodyweight Routine

Time: Varies

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NOTE: Maintain a grip that is inside shoulder width or less.

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Triceps #2: Dumbbell Routine

Time: ~30-45 minutes

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Triceps #3: Hybrid Bodyweight & Dumbbell Routine

Time: ~36-45 minutes

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Biceps #1: Bodyweight Routine

Time: ~30 minutes

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Biceps #2: Dumbbell Routine

Time: ~24-30 minutes

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Biceps #3: Hybrid Bodyweight & Dumbbell Routine

Time: ~30 minutes

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Glossary of Exercises

Chest Exercises

Bench Push-Up

DB Lying Fly

DB Lying Press

DB Lying Pullover

Declined Push-Up

Dip

Hindu Push-Up

Inclined Push-Up

Pike Push-Up

Push-Up

Push-Up Planks

Push-Up – Staggered

Triceps Exercises

Close Grip Push-Up

DB Bent Kickback

DB Lying Press – Close Grip

DB Overhead Extension

Declined Push-Up – Close Grip

Hindu Push-Up – Close Grip

Pike Push-Up – Close Grip

Biceps Exercises

Close Grip Inverted Row

Close Grip Pull-Up

DB Curl

DB Curl & Press

DB Squatted Concentration Curl

DB Zottman Curl

Mixed Grip Pull-Up

Underhand Inverted Row

Underhand Pull-Up

 

Chest Exercises

Bench PushUp

 

Place your palms together on the bench with your arms straight. Place your feet a few feet away from the bench. Keep your body rigid from your feet to your shoulders throughout the movement. Bend the elbows 90°, pause, then push yourself back up, extending at the elbows.

DB Lying Fly

Lie on your back with your knees bent and feet flat on the floor. Start with your palms inward, your arms extended parallel above your sternum. Keeping your arms straight, slowly separate your arms to your sides, lowering your knuckles close to the ground. Pause, then squeeze your palms back together just above your sternum again.

DB Lying Press

 

Lie on your back with your knees bent and feet flat on the ground. Grasp your weights with your palms face toward your feet and forearms 90° from the ground. Press your arms directly to the sky, pause when your arms are extended, then bend at the elbows and return to the start position.

DB Lying Pullover

 

Lie on your back with your knees bent and feet flat on the ground. Grasp two dumbbells (like the picture insert) or one dumbbell. Start with your palms faced inward, your arms extended parallel above your sternum. Keeping your arms straight, slowly lower your arms above your head. When your biceps become flush with your ears, pause, then drive your arms back to the start position.

Declined Push-Up

 

Begin with your feet placed together on the raised support surface, your body is straight from ankle to shoulder with your arms extended and your palms placed on the floor. Your hands should be in line with the outside of your shoulders. Bend your elbows 90°, allowing your chest to lead the way to the floor. Press through the palms of your hands, and fully extend your arms. Breathe in while going down and exhale out while coming up.

Dip

 

Sit down and grasp the edge of the bench. Walk your legs out and slide your butt off the bench while keeping your torso upright and arms straight. Bend at your elbows, allowing your butt to lower to the ground. Stop when your elbows are at 90°, pause, press up and extend your elbows back to the start position.

Hindu Push-Up

 

Begin at a standing position with your feet separated shoulder width apart. Bend at the hips, slightly raise your heels and place your palms shoulder width apart on the floor. Look directly towards your feet. Place an imaginary line that is parallel to the floor and 2 inches away from the back of your neck.

 

Start by diving your body downward, bending your elbows about 90° while arching your body under the imaginary line. Allow your heels to slowly lift from the floor until the soles of your feet are perpendicular to the floor. Breathe in during your descent. Pop up your chest and extend your arms. Your pelvis should be close to the floor, but not touching. Your should be looking toward the ceiling with your arms fully extended. Follow the next steps according to your physical aptitude.

 

Beginning option: Tighten your mid-section and forcefully breathe out as you pop your hips back up toward the ceiling to return to the beginning position. You should be again looking at your feet and ready for another repetition.

 

Advanced option: Tighten your mid-section and forcefully breathe out as you reverse your order of movements. Slide yourself below the imaginary line and reverse arch your body back to the start position. You should be again looking at your feet and ready for another repetition.

Inclined PushUp

 

Place your palms on the bench below your shoulders with your arms straight. Place your feet a few feet away from the bench. Keep your body rigid from your feet to your shoulders throughout the movement. Bend the elbows 90°, pause, then push yourself back up, extending at the elbows.

Pike Push-Up

 

Begin at a standing position with your feet separated shoulder width apart. Bend at the hips, slightly raise your heels and place your hands just outside the shoulders and flat on the floor. You may have to adjust your hands and feet placement depending on how this feels to you. For a challenge, bring your hands and feet closer together. And, for an easier option, separate your hands and feet. Your butt should be directly up in the air with your legs and torso each at a 45° angle from the floor, and the hips are bent at a perfect right angle. Bend at the elbow about 90° or until the top of your head comes in contact with the floor. Breathe in while going down. Pause, then press your weight through your hands and extend your arms while forcefully breathing out through the mouth as you come up.

PushUp

 

Place your palms on the ground below your shoulders with your arms straight. Keep your body rigid from your feet to your shoulders throughout the movement. Bend 90°, pause, then push yourself back up, extending at the elbows.

PushUp Planks

 

Place our palms on the ground below your shoulders with your arms straight. Keep your body rigid from your feet to your shoulders throughout the movement. Bend one elbow and place that forearm on the ground, then bend the other elbow and place the other forearm into the ground. Extend one arm and put your palm on the ground, then repeat with the other arm. Repeat the movement sequence rapidly.

PushUp – Staggered

 

Place your palms on the ground with one hand 2-3 inches above the other and arms straightened. Keep your body rigid from your feet to your shoulders throughout the movement. Bend 90°, pause, then push yourself back up, extending at the elbows. Equally train opposite hand positions.

Triceps Exercises

Close Grip Push-Up

 

Place your palms close together on the ground with your arms straight. Keep your body rigid from your feet to your shoulders throughout the movement. Bend your elbows 90°, pause, then push yourself back up, extending at the elbows. To isolate your triceps, tuck your elbows toward your ribs.

DB Bent Kickback

 

Bring your feet together, squat slightly while bending your torso at a 45° angle from the ground. Tuck your elbows up and back with your knuckles parallel with the ground. Extend your elbows, kicking your forearms back and keeping your palms faced inward. Pause and lower your forearms back until the knuckles are parallel to the ground.

DB Lying Press – Close Grip

 

Lie on your back with your knees bent and feet flat on the ground. Grasp your weights with your elbows at your ribs, your palms faced inward and forearms 90° from the ground. Press your arms upward, pause when your arms are extended, then bend at the elbows and return to the start position.

DB Overhead Extension

 

From a standing position, keep your arms parallel for this exercise. Extend your arms overhead with your palms faced inward. Bend your elbows 90°, so that the dumbbells almost touch the back of your shoulders. Pause, then slowly extend your arms back to overhead.

Declined Push-Up – Close Grip

 

Place your feet together on a raised support surface. Your body should be straight from ankle to shoulder with your arms extended and your palms placed close together on the floor. Bend your elbows 90°, allowing your chest to lead the way to the floor. To isolate your triceps, tuck your elbows toward your ribs. Press through the palms of your hands, and fully extend your arms. Breathe in while going down and exhale out while coming up.

Hindu Push-Up – Close Grip

 

Begin at a standing position with your feet separated shoulder width apart. Bend at the hips, slightly raise your heels and place your palms close together on the floor. Look directly towards your feet. Place an imaginary line that is parallel to the floor and 2 inches away from the back of your neck.

 

Start by diving your body downward, bending your elbows about 90° while arching your body under the imaginary line. Allow your heels to slowly lift from the floor until the soles of your feet are perpendicular to the floor. Breathe in during your descent. Pop up your chest and extend your arms. Your pelvis should be close to the floor, but not touching. Your should be looking toward the ceiling with your arms fully extended. Follow the next steps according to your physical aptitude.

 

Beginning option: Tighten your mid-section and forcefully breathe out as you pop your hips back up toward the ceiling to return to the beginning position. You should be again looking at your feet and ready for another repetition.

 

Advanced option: Tighten your mid-section and forcefully breathe out as you reverse your order of movements. Slide yourself below the imaginary line and reverse arch your body back to the start position. You should be again looking at your feet and ready for another repetition.

Pike Push-Up – Close Grip

 

Begin at a standing position with your feet separated shoulder width apart. Bend at the hips, slightly raise your heels and place your palms close together on the floor. Your butt should be directly up in the air with your legs and torso each at a 45° angle from the floor. Bend at the elbow about 90° or until the top of your head comes in contact with the floor. Breathe in while going down. Pause, then press your weight through your hands and extend your arms while forcefully breathing out through the mouth as you come up.

Biceps Exercises

Close Grip Inverted Row

 

Begin with your chest directly below the bar just below armpit level with your torso parallel to the ground. Keep your knees bent at a 90° level and feet together and flat on the floor. With your hands close together, grasp the bar. Start with your arms extended, tighten your mid-section and forcefully breathe out as you pull your chest up to meet the bar. When your chest has reached the bar, pause, then breathe in as you slowly open your elbows and allow your torso to return to the ground. To isolate your biceps, keep your elbows close to your ribs as you pull yourself up

Close Grip Pull-Up

 

Stand below your equipment and reach up, grabbing the bar with both hands near each other and faced away from your body. Give yourself a small boost by gently hopping up. Keep your hips straight, bend your knees back 90° and cross your ankles over each other. Tighten your mid-section and forcefully breathe out as you pull your chest up to the bar. Entirely close your elbows, keep your chin up and pause when your chest meets the bar. Breathe out as you slowly open your elbows and allow your body to descend. Stop once the arms are extended and keep your shoulder blades pinched back the entire exercise.

DB Curl

 

Grasp your weights with your palms face to your sides. Keep your upper arm secured snugly to your ribs. Bend at your elbows and bring your forearms toward your shoulders. As your arms come up, rotate your wrists to bring your palms to face in toward your shoulders. Slowly return back to the start position.

DB Curl & Press

 

Grasp your weights with your palms faced in just outside of your hips. Slowly bend your elbows and draw your palms toward your shoulders. Press the dumbbells overhead while rotating your wrists inward. Then tuck your elbows back into your ribs, open your arms and return to the start position.

DB Squatted Concentration Curl

 

Separate your legs shoulder width apart, bend your knees and butt at 90° and keep your torso upright. Hold the squat and brace with one hand placed on your knee. Put the outside of one elbow into the inside middle of your thigh. Bend at the elbow and bring your palm up to your shoulder, pause, then return your arm toward the ground.

DB Zottman Curl

 

Start with your arms at your sides while grasping your weights with your palms forward. Keep your upper arm secured snugly at your ribs throughout the movement. Bend at the elbow and bring the weights toward your shoulders. The closer you come to our shoulders, the more you rotate your wrist to point your thumbs inward. Once you’ve reached your shoulders, your palms should be faced down. Avoid pausing and begin dropping your arms back to the start position. The closer you get to your hips, the more you rotate your thumbs back out. Make it one fluid motion up and down.

Mixed Grip Pull-Up

 

Stand below your equipment and reach up, grasping the bar with an alternating grip. Give yourself a small boost by gently hopping up. Keep your hips straight, bend your knees back 90° and cross your ankles over each other. Tighten your mid-section and forcefully breathe out as you pull your chest up to the bar. Entirely close your elbows, keep your chin up and pause when your chest touches the bar. Breathe out as you slowly open your elbows and allow your body to descend. Stop once the arms are extended and keep your shoulder blades pinched back the entire exercise. Be sure to change your grip position with every set.

Underhand Inverted Row

 

Begin with your chest directly below the bar just below armpit level with your torso parallel to the ground. Keep your knees bent at a 90° level and feet together and flat on the floor. Grasp the bar with your palms faced upward (see Underhand Grip Positioning 1). Start with your arms extended, tighten your mid-section and forcefully breathe out as you pull your chest up to meet the bar. When you have reached the bar, pause, then breathe in as you slowly open your elbows and allow your torso to return to the ground. To isolate your biceps, keep your elbows close to your ribs as you pull yourself up.

Underhand Pull-Up

 

Stand below your equipment and reach up, grabbing the bar with both palms toward your body. Give yourself a small boost by gently hopping up. Keep your hips straight, bend your knees back 90° and cross your ankles over each other. Tighten your mid-section and forcefully breathe out as you pull your chest up to the bar. Entirely close your elbows, keep your chin up and pause when your chest reaches the bar. Breathe out as you slowly open your elbows and allow your body to descend. Stop once the arms are extended and keep your shoulder blades pinched back the entire exercise.

Conclusion

Now that you have a whole new set of possibilities in your fitness pursuits get out there and use them. These tools will do you know good if you don’t use them. Rest assured, these routines are tested and approved, so you will have no issue in getting remarkable results from using them.

Thank You

Thank you for buying my book and I hope you enjoyed it. If you found any value in this book, drop me a review on Amazon.com. I would love to hear from you and appreciate any comment, concern or criticism you may have.

Furthermore, you can opt-in to my Fitness Insider’s Weekly Update to get all the latest information on free promotions, discounts, and future book releases. Go to http://dalelroberts.com/tenbest to get signed up and grab a free copy of my latest report on the ten best fitness tools.

As you work toward your goals, you may have questions or run into some issues. I’d like to be able to help you, so let’s connect. I don’t charge for the assistance, so feel free to connect with me on the internet at:

DaleLRoberts.com

Like me on Facebook:

http://www.facebook.com/authordaleroberts

Follow me on Twitter:

@ptdaleroberts

Subscribe to my YouTube channel:

http://www.youtube.com/onejackedmonkey

 

Thank you, again! I hope to hear from you and wish you the best.

-Dale

 

P.S. You will find my entire catalog of books on Amazon Author Central at amazon.com/author/daleroberts. Click the “Follow” button to get updates any time I publish a new book.

About The Author

My name is Dale Lewis Roberts and I’m an American Council on Exercise Personal Trainer, Certified, with an ACE Specialty Certification in Senior Fitness. Since beginning my personal training career in 2006, I have earned numerous certifications in personal training, yoga, nutritional coaching, among others. I have worked with hundreds of clients with a variety of health & fitness goals.

 

While my greatest passions are health & fitness, writing and reading, I also love to spend time traveling with my wife, watching pro wrestling and playing guitar. I currently reside in Phoenix, Arizona, with my wife, Kelli, and our rescue cat, Izzie.

 

Subscribe to my blog at DaleLRoberts.com for all the latest posts on health and fitness tips. This is also one of the best ways to connect with me directly. Please, remember that whatever you do in life, make sure that you do what you love. Stay happy, healthy and strong!

Click Here for More Information

 

 


The Chest and Arms Workout Plan: Firm, Tone, and Tighten Your Upper Body

Exercise - Discover How You Can Build A Solid Upper Body Fat Faster TODAY! LIMITED TIME ONLY! If you download this book TODAY, you will get a FREE DOWNLOAD of Dale L. Roberts' "The Ten Best Fitness Tools To Get More Results in the Least Time." This Extra Content has POWERFUL Tips and Strategies for Weight Loss! If you hate working out and having to exercise; if you feel like your workouts and exercises are long and boring; or if you feel like your workouts and exercises aren't doing anything for you...THEN "THE CHEST AND ARMS WORKOUT PLAN" IS JUST FOR YOU! This book shows you how to firm, tone and tighten your upper body including how to: -Start losing weight without working out as hard -Begin burning all that stubborn fat, especially chest and arm fat -Say goodbye to jiggly arms and other problematic areas in your upper body -Say goodbye to long, dull, boring workouts and exercises -Get excited about having to exercise and workout - EVERY TIME! "The Chest and Arms Workout Plan" is chock full of exercises, instructions, full-color pictures and over 20 workout programs to keep your exercise routine fun, exciting and successful. GET YOUR COPY TODAY!

  • ISBN: 9781310172601
  • Author: One Jacked Monkey
  • Published: 2015-09-21 11:05:22
  • Words: 5477
The Chest and Arms Workout Plan: Firm, Tone, and Tighten Your Upper Body The Chest and Arms Workout Plan: Firm, Tone, and Tighten Your Upper Body