Training Program

6 Minute High Pump Upper Body Workout

START EXERCISE NOTES

BENCH PRESS You can have the bench at any setting, flat, incline or declined. Aim to work your arms in a full range of movement with the dumbbells. Focus on lowering the weights to the outside of your shoulders.

BICEP CURLS You can perform this exercise in all three biceps actions, normal / reverse and hammer. Aim to keep your elbows close to your side. You may want to be lying (harder) or seated during this exercise. Avoid swinging the weights, if you get tired, work one arm at a time.

CHEST FLYS Remember to keep a slight bend in your arm at the elbow joint, and not to lower the arm below your shoulders. Lift the weights with your palms facing inwards above your chest.

LATERAL RAISE This exercise can be performed either seated or standing. Aim to take the weights out to your side, keeping a slight bend in the arm at the elbow joint. You may want to work in an alternate arm motion, or with both arms together.

SEATED SHOULDER PRESS Aim for a full range of motion, lifting the weights from your ears to above your head, bringing the weights in together. You can have your palms facing forward or in towards your head. Keep your feet firmly on the floor to aid balance.

Bent Over 2 Arm Row Commence the exercise with your feet close together, holding suitably weighted dumbbells in each hand, on the outside of your feet, keeping your arms straight, legs slightly bent, with your back straight. Smoothly lift your elbows high, focusing on using your back muscles to lift the weights.

Fitness | Training programs | Another 6 minute workout

This circuit can be performed in a number of different ways, and for best results you should aim to vary the methods to stop your body becoming adapted to your workouts. The circuit should be performed in two sets of three, ideally using a slightly lighter weight for the last three exercises. Minimal rest between exercises should be maintained i.e. only 5 seconds. The goal is to use a medium weight for high repetitions.

Try some of the following methods for performing this circuit. Timed: Look at doing three sets of all 6 exercises, first time round do 20 seconds of each exercises, then 15 seconds for the last two sets. Depending on the weights that you have, and your own strength capabilities, adjust the time to suit your fitness, and aim to work with only 30 - 45 seconds rest between each sets. Spend this time to shake and stretch your arms. Reps: Use a suitable weight for 20 repetitions for each exercise, then 15, followed by 12. At the end of each circuit rest for 30 - 60 seconds, using this time to give your arms a quick stretch. Weighted: Keep the repetitions the same, i.e. 20, however, at the end of each circuit, drop the weight. For example, start with a 5kg and finish with a 3kg.

BEGINNERS BICEPS WEIGHT TRAINING PROGRAM

This is a sample program from the, where you will find the Internet's largest resource of exercise descriptions, along with a multitude of workouts for all fitness levels for various body areas, why not take a look and give your body the benefits it deserves. BEGINNERS BICEPS WORKOUT WITH DUMBBELLS NUMBER 1 Use the following exercises to help strengthen and develop your biceps muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! The aim of this workout is for beginners to get accustomed to performing a simple selection of biceps exercises. The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. If you are able to perform the exercises with ease, you should aim to either increase the weight or perform a few more reps 3 - 5 maximum, in order to achieve the benefits.

Date . Time . NORMAL CURLS HAMMER CURLS CONCENTRIC CURLS REVERSE CURLS .

2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets. 2 Sets of 8 - 12 lifts keeping your palms facing each other. 2 Sets of 8 - 12 lifts each side - full range of movement. 1 Set of 10 - 12 slow lifts. Keep palms facing downwards.

NORMAL ALTERNATE HAMMER ALTERNATE STRETCH AFTER EACH EXERCISE .

BICEPS MUSCLES STRETCH 8 - 12 Slow lifts each side - never force the weight up. 8 - 12 lifts each side keeping good technique - full stretch each arm. Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 only. If you click on each image, it will give you a full exercise description.

When beginning any exercise regime, it is wise to have a medical check up, especially if you are overweight, have high blood pressure or been sedentary for a while. The above workout is designed to work all your biceps muscle groups. As a beginner, I would certainly look at reading the notes strength training. As a beginner your aim should be to establish correct technique whilst lifting a suitable weight. The weight you need to lift, will be as much as is comfortable for the reps outlined, with the last 2 - 3 reps becoming hard but not impossible to lift. For best results you will want to train with weights 2 - 3 times per week for about 30 - 45 minutes, working on 2 or 3 different muscle groups for each workout. Combining C.V. (aerobic exercise) training with your weight training will help develop correct muscle tone, and also a reduction in body fat. Adjust your weights gradually, once you can lift the set number of reps comfortable, take the weight up slightly, bearing in mind that you may not be able to still do the same number of reps as before. Stop immediately if you feel any pain or discomfort whilst lifting, do not work to failure, rest when you need to, either between each exercise for ideally 30 seconds to 2 minutes, and between training sessions. Aim to train with a minimum of a days rest between sessions. Setting goals is a good way to stay motivated, however make sure that they realistic, too many people quit training, as they don't see any results. Results take time, and because they are gradual are often hard to see for yourself. Taking photo's or simple body measurements is a good idea, so that you can monitor your progress every 6 -8 weeks. Record the amount of reps, sets and weight you can lift, with your key aim to be able to move on to a slightly harder program. Staying with the same program week in week out, will only be a maintenance program. In order to develop to become fitter and stronger, you will need to adjust your program, with either new exercise's, or method of lifting. Start with this program, then move onto a slightly harder beginners program 2 then 3. Once you have completed all three programs try the lower / upper body weight training programs. If you are training to develop either muscle tissue or to lose body fat, then reading the notes on nutrition will certainly be beneficial to you.