Arpats 
"Lower body fat, increase muscle mass."
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Here is what I do 3 times a week for the past couple years- only the dumbbells' weight was increasing (now it's 48 pounds per db)
Dumbbell shoulder press (seated)
1 - 10
1 - 10
1 - 15
1 - 15
Dumbbell bicep curl (seated)
1 - 10
1 - 10
1 - 10
1 - 10
Standing Dumbbell Straight-Arm Front Raise (I hold a dumbbell vertically with both arms)
1 - 15
1 - 15
1 - 20
1 - 20
Dumbbell flyes
1 - 15
1 - 20
1 - 25
1 - 30
Abdomen bench crunches
1 - 15
1 - 15
1 - 20
1 - 20
Dumbbell side bend
1 - 15
1 - 15
1 - 15
1 - 15
Just recently I've added squats - they are just bodyweight.
1 - 20
1 - 20
1 - 20
1 - 20 |
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