Wednesday – Biceps and Lats Weight Building Day

STANDING ARM CURLS – 3 Sets with 8 Reps Each

Notes – Form is king here.  So many people have poor form or do too much weight.  All you are doing then is working your shoulders, or back.  To do this right first grab a dumbbell with one hand.  Then lift the leg of the same side the dumbbell is on, you want the leg behind you, no need for high knees.  Then bend your other leg some.  This will not only work your core a little, but it wont let you use your body to bend the weight.  Remember doing lighter weights with good form builds far more muscle than doing heavier weights with poor form.

LAT PULL DOWNS – 3 Sets with 8 Reps Each

Notes – Pretty simple.  Get on the lat pull down cable machine and try to have a wide grip while bringing the bar down to your chest.  Try not to use your body weight to do it as people will try to bend themselves.  That is not going to isolate your lats as much.

ELLIPTICAL MACHINE – 2 Minutes

Notes – You want to keep your heart rate up after doing super sets.  This will keep it up but let your arms have a little rest so you can go again.

PREACHER CURLS – 3 Sets with 8 Reps Each

Notes – Get a bench, put it at an incline (normally 6).  Then grab weights with one hand and put it on the bench, go all the way down and back up.  Do not over do the weight here as its an easy exercise to tear your bicep.  As someone who had that happen and could use that arm for months, I recommend being extra careful.

ROWING MACHINE – 3 Sets with 8 Reps Each

Notes – The biggest thing to take away from doing these correctly is not to move your lower back at all.  Sit upright and pull the weights towards you.  Use the attachment that has your hands close together too.  Most people will go all the way forward and pull back, but you want to work your lats, not your lower back / shoulders.  You want to let the weight go forward and pull it to your chest

ELLIPTICAL MACHINE – 2 Minutes

Notes – You want to keep your heart rate up after doing super sets.  This will keep it up but let your arms have a little rest so you can go again.

HAMMER CURLS – 3 Sets with 8 Reps Each

Notes – Same stuff as doing standing curls.  However you want the dumbbell turned so its facing you.  Be sure to keep your elbows to your side and not moving as well.

STRAIGHT ARM PULL DOWNS – 3 Sets with 8 Reps Each

Notes – Using the cable machine have yourself standing a little bit away from you.  Have it set up to the top.  While having your arms straight the whole time bring it all the way down to your wasit and back up.  If you bend your arms at all you are working your shoulders and not your lats.

CRUNCHES – 3 Sets with 8 Reps Each

Notes – This is a muscle building day.  So your crunches are going to building the muscle.  All you need to do are 3 sets with 8 reps each.  If these are easy well then grab some weights and hold them above your head and do them.  Increase the weight a little bit each time.