Intermediate Arms & Back Work Out Routine
This is a intermediate routine for those that have been working out for at least 6 months. As always, check with your Dr. before you try any type of exercise program. This routine can be used by either women or men and is intended to tone your muscles.
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You will need some heavier weights for this routine or better yet join your local gym. Going to the gym will help in keeping you motivated.
Before starting, conduct the stretching exercises as described here.
This routine will work the major muscle groups of the body. Those muscle groups are:
1. Back (Traps, Shoulders and Back)
2. Arms (Biceps, Triceps)
The Routine should be performed 3 times a week with at least a day of rest in between each workout. Monday, Wednesday and Friday are good and it leaves you the weekend to recuperate.
BACK:
(Traps) Using heavy dumbbells, one in each hand hanging at your side, shrug your shoulders up towards your ears. Do not roll your shoulders, shrug straight up and hold for 3 seconds. Do 3 sets of the 20 and on each set, use a higher weight.
(Shoulders) Using a straight barbell with moderate weight, pick up and stand in the upright position. Lift the barbell up and over heard to full extension. Repeat this move for 3 sets of 20 again progressively using higher weight with each set.
(Back) Using a row machine, your going to do 3 sets of 20 each with progressively heavier weight. Sit on the bench and use the close grip handle that has your hands about 4 inches apart. Keep your back straight and pull the handle into your lower chest while keeping you elbows tucked into your side. Resist the urge to rock with back and forth with the weight and keep your back straight. Do your three sets using the same motion.
ARMS:
(Biceps) Using dumbbells, your going to do 3 sets of 20 for each arm again with each set using a heavier weight. On the last set, your will take it to failure meaning you can not lift the dumbbell another time.
Standing with the dumbbells at your side palms facing your thigh, lift the dumbbell in a curling motion and rotate your wrist during the lift to bring you palms facing up by the end of the upstroke. When you lower the dumbbell, do the same thing only in reverse and lower it slowly.
On you last set, perform your curls until you can longer lift the dumbbell.
(Triceps) Using dumbbells and a bench, your going to perform 3 sets of dumbbell kickbacks. Each set will use a higher weight and the last set again will be to failure.
Place one knee on the bench and lean forward placing a hand on the bench to support yourself. With the other hand grasp a dumbbell and while leaning on the bench left the dumbbell upward to straighten the arm so that it is parallel with your leaning body on the bench. Slowly lower the dumbbell and repeat. Once your done with 3 sets on on side, switch knees and repeat the process with the other arm.
That's it for the Arms and Back.
This is a very basic routine and will need to be used with the Lower body and chest routines.
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