A lot of people are now finding themselves in worse shape than three months ago
or a barbell, lay back on the bench (you may need a partner with a barbell) and slowly raise them above your chest, keeping the motion fluid and steady. Pull-Ups – Using either a pull-up machine, which makes pull-ups easier using weights inside, or a standard pull up bar, grip it with either an overhand or underhand grip and pull yourself up towards the bar to your chin. Isolation Movements – Isolation movements, otherwise known as Isolation exercises, are those which involve just one muscle group. Cable Push-Down – Cable PushDowns are perfect for working the triceps. Using a pull-down machine, add a rope bar, grip at both ends, and while keeping your
core tense, pull down bending at the elbows. Triceps are more important than biceps if you’re looking for toned arms. Standing Lateral Raise – If you’re looking to improve your shoulders, Standing Lateral Raises are the best exercise for you. With a dumbbell in each hand (don’t go too heavy) raise each dumbbell to the height of shoulders outwards. Keep your elbows locked to keep your form good and avoid injury. Dumbell Fly – The perfect accompaniment to the Incline Bench Press, the Dumbell Fly will work other parts of the pectorals and shoulders. Lay back on a flat bench with a dumbbell in each hand. Keeping your arms straight, with a slight bend at the elbows, bring your arms together
in a wide arc above your chest. Standing Barbell Curl – Simply the best exercise for your biceps. Go with a heavy weight if you’re looking to build strength, or a lower weight if you’re looking to tone up. Standing with your legs shoulderwidth apart and your grip the same on the bar, slowly raise the barbell to your chin, and then slowly lower it again to the starting position. A mixture of cardio and resistance training will work best if you are looking to lose weight and tone up. Remember, for any weight/ resistance training, it isn’t how much you can lift, but how good your form is. Don’t be intimidated by the weights, mixing low weight with high reps, and high weight with low reps will offer you the best overall outcome.
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