You will need 2-3 sets of dumbbells ranging in weight from 5-20 pounds, depending on your fitness level, either a workout bench or stability ball and a chair. This workout can be performed either at the gym or home.
Perform the following workout 1-2 times weekly. Complete each exercise before moving to the next one. Rest 45 seconds between sets.
Below are video demos showing correct form.
Tricep Dips – 3 sets; 20 reps; rest 45 seconds
Tricep Kickbacks – 3 sets; 12 reps (each arm); rest 45 seconds
Tricep Extensions – 2 sets; 12 reps; rest 45 seconds
Bicep Curls – 3 sets; 15 reps; rest 45 seconds
Hammer Curls – 3 sets; 12 reps; rest 45 seconds
Workout designed by Gale Compton a nationally certified fitness instructor.