TONED ARMS IN 2 WEEKS!
Forget sleeves this summer thanks to this easy upper body workout plan from trainer BEN LUCAS
THE WORKOUT Bench dips
HOW TO: Sit on the edge of a bench. Place hands next to hips on bench with hands facing forward. Keep both feet flat on floor with knees bent. Take weight on hands, moving slightly forward from the bench. Lower yourself down by bending at the elbows. Push yourself up and repeat.
Lat raise
HOW TO: With a dumbbell in each hand, stand up straight, shoulders back, abs engaged. Engage core and roll shoulders back. Knees should have a very slight bend for stability. Slowly raise arms out to the side until they’re about at head height. Slowly bring them back down in a controlled movement. Repeat.
Tricep extension
HOW TO: Grab a dumbbell. Engage your core. Hold the weight above your head with
arms straight. Slowly bend your arms, keeping elbows pointed towards the roof, slowly lowering weight down behind your head. Slowly push it back up towards the roof until you have straight arms again.
Shoulder press
HOW TO: Sitting or standing with dumbbells in each hand, hold them at shoulder height with palms facing away from you. Keeping chest up and core tight, look straight forward and press weights directly upwards until arms are straight and the weights touch above your head. Slowly lower back down. Repeat.
Supinated dumbbell curl
HOW TO: Hold dumbbell with underhand grip in front of you. Start with straight arms out in front of your body, don’t lock elbows. Moving slowly, bend elbows and bring barbell ll towards chest, keeping core and triceps still. Count to o two going up. Slowly release e and count to two going down. Repeat.
Hammer curl
HOW TO: Same as supinated dumbbell curl, but have palms facing towards your body.