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Upper Body Workout 5 – Biceps Exercises

Zuzana - BodyRock.Tv — Sun, 01 Mar 2009 01:43:22 +0000

Side lunge concentration curl:

1. Keep your knees and toes facing forward and your knee directly over your heel

2. Your elbow should rest into the side of your thigh

3. When contracting your biceps bring the dumbbell towards your shoulder

Hammer curls:

1. Hold the dumbbells with your palms facing in

2. Your elbows remain at your side at all times

3. Keep your shoulders back and down

4. Move the dumbbells down in controlled movement

5. Don’t swing the weights up

Enjoy,

Zuzana.

Upper Body Workout 4 -Triceps Exercises

Zuzana - BodyRock.Tv — Sun, 01 Mar 2009 01:29:05 +0000

The Dumbbell Kickback and Skull crushers are great exercises for working your triceps. I personaly like all of the modifications of these two exercises as well. There are few thing that you need to pay attantion to while performing these exercises :

Dumbbell Kickback tips

1. Try to keep the elbow at your side

2. Keep your spine neutral

3. Keep your hips even

4. Keep your shoulders even and contracted

Skull Crusher tips

1. Keep your elbows in, only your forearms are moving

2. Keep your spine neutral and feet flat on the floor

3. Keep your shoulders down, neck long and your chin up

Upper Body Workout 3 – Shoulder Exercises

Zuzana - BodyRock.Tv — Mon, 23 Feb 2009 21:11:28 +0000

Empty cans – start with your feet shoulder width apart, holding the dumbbells with your thumbs pointing into your thighs. Keep your shoulders down and arms straight. Lift your hands up and away from your body, keeping your arms in 45 degree angles to your midline until your arms are parallel to the ground. Don’t bend your elbows or upper back and keep your thumbs pointing down toward the floor and your pinkies up towards the ceiling. This exercise works your shoulders.

One arm internal rotation deltoid raise - Use a lighter weight for this exercise and make sure that the movement of your arm is controlled and not fast and jerky. Keep your hand and wrist stable with your thumb pointing towards the floor and your pinkie towards the ceiling.

Have fun with this workout,

Zuzana.

Upper Body Workout 2 – Chest Exercises

Zuzana - BodyRock.Tv — Mon, 23 Feb 2009 20:38:06 +0000

Dumbbell push ups – Start in plank position, holding your dumbbells in your hands. The weights are under your shoulders and either your knees or toes are touching the floor. Squeeze your gluts, abs, the weights in your hands and pull your body actively down until your chest almost touch the ground. Performing a push up, come back up to the starting position.

Dumbbell flat bench chest press – Lie on the bench (or step), put your feet on the floor. Place your head, shoulders and upper back firmly on the bench and maintain a natural arch in your lower back. Hold your dumbbells with an overhand grip and with your arms extended above your chest. Begin by lowering the weights down, to each side of your chest by bending your elbows until the upper arms are parallel to the floor. Keep your wrist rigid and press the dumbbells up in controlled movement by contracting your chest muscles to the starting position.

Enjoy the workout,

Zuzana.

Upper Body Workout 1 – Upper Back Exercises

Zuzana - BodyRock.Tv — Fri, 20 Feb 2009 16:19:43 +0000

I felt like I need a change in my program so instead of doing only whole body workouts, I split my workout week into upper and lower body training. I am lifting heavier weights and doing less reps. Splitting my workouts also allow me to be more focused on the muscle groups that I am working that day, which makes my training more intense. Also I am suddenly even more into it, because it’s new and the time flies by faster and the workouts seems to be shorter. In this upper body workout I am doing 2 different exercises for the same muscle group, so these 2 exercises count as 1 set and there is only a very short rest between sets.

This split system training principle is for intermediates, who are sure of their proper form and are ready to move on to more intensive training. You can combine this workout with my Lower Body Workout, that you can find in my Workout Routines.

Best,

Zuzana.