This workout focuses on your shoulders, biceps, and chest. It also include many other mucles that are in your upperbody. With this exercise you will be buff in no time. There will be sets of reps for each workout based on whatever level your are at.
Push-Up
This is one of the simplest and well known exerices, which strengthens your upper body, focusing on your triceps, pectoral muscles, and shoulders. In order to do a pushup face your stomach to the floor with only your feet and hands on the floor. Keep your back flat and your hands underneath your shoulders. Then bend your hand and lower your body, keeping it flat. Follow the exaple above if you are confused.
Dumbell Bicep Curls
Bicep Curls are on of the most effective ways to grow your biceps. This exercise mainly uses your biceps but it also strengthens your front shoulders, wrist flexors, upper trapizius, middle trapizius. To do this simply keep your hands and back straight, then bend your hands towards yours self upwards. For more instruction follow the video above. In the case that your do not have dumbells you can your water jugs.
Tricep Dips
This exercise strenghtens your triceps, shoulders, wrist, core, and arm muscles. To do this simply grap and chair hold your self up on the butt of the chair and fold your hand lowering your self, then bring yourself back up. Follow the example above.
Reverse Fly
This workout strengthens your rear shoulders, upper back muscles, trapizius, rhomboids. To do the reverse fly stand up and bend over, with your back flat. Keep your legs apart and move your hands as if you were flapping them. Use the example above if your have any other questions. If you do not own dumbells you can use water jugs.
Reps for Beginners
10x Push-Ups
10x Bicep Curls
10x Tricep Dips
10x Reverse Fly
Do this 5 times
Reps for Intermediate
25x Push-Ups
25x Bicep Curls
25x Tricep Dips
25x Reverse Fly
Do this 4 times
Reps for Hard Core
50x Push-Ups
50x Bicep Curls
50x Tricep Dips
50x Reverse Fly
Do this 3 times
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