The Life Plan (45 page)
Authors: Jeffry Life
Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help
To start:
Stand with your feet shoulder width apart. Pull your navel inward. Hold a barbell with both hands at about shoulder width with palms-up grip. Extend your arms in front of your thighs. Keep your elbows along the sides of your body.
Stand with your feet shoulder width apart. Pull your navel inward. Hold a barbell with both hands at about shoulder width with palms-up grip. Extend your arms in front of your thighs. Keep your elbows along the sides of your body.
1.
Curl the barbell up toward your chest in a slow, controlled motion, contracting your biceps at the top.
2.
Lower the bar slowly. Do not allow the bar to rest on your thighs.
CONCENTRATION CURLS
Benefits:
This exercise shapes and strengthens your arms.
This exercise shapes and strengthens your arms.
To start:
Sit at the edge of an exercise bench. Draw your navel inward. Keep your legs apart and feet flat on the floor. Grab a dumbbell and lean forward. Let your free arm hang to the side of your thighs, but do not lean on your leg.
Sit at the edge of an exercise bench. Draw your navel inward. Keep your legs apart and feet flat on the floor. Grab a dumbbell and lean forward. Let your free arm hang to the side of your thighs, but do not lean on your leg.
1.
Place the elbow of the working arm against the inside of your knee.
2.
Raise the dumbbell straight up toward your shoulder. Do not rest at the top of the movement.
3.
Contract your biceps and slowly lower to the starting position. Do not stop at the top of the movement. Keep constant tension on the muscle.
NOTE:
For the at-home workout, perform this exercise while sitting on the physio ball or a chair.
For the at-home workout, perform this exercise while sitting on the physio ball or a chair.
CABLE CURL
Benefits:
Exercise will work the biceps.
Exercise will work the biceps.
To start:
Stand with your legs shoulder width apart. Grasp the bar attached to the cable pulley with your palms facing upward.
Stand with your legs shoulder width apart. Grasp the bar attached to the cable pulley with your palms facing upward.
1.
Keeping your elbows close to your body, curl the bar by bringing your hands closer to the biceps.
2.
When the elbow is completely flexed, stop.
3.
Squeeze your biceps at the top of the movement.
4.
Slowly return to the starting position.
ADVANCED LUNGE TO CURL
Benefits:
These exercises will strengthen your biceps and legs.
These exercises will strengthen your biceps and legs.
1.
Stand with your feet hip width apart and hold a dumbbell in each hand with your arms at your sides, your palms facing forward.
2.
Step forward with one leg and then lower yourself until that thigh is parallel to the floor.
Simultaneously curl the weights up to your shoulders. Return to the starting position.
3.
Repeat with your opposite leg.
Triceps
LYING OVERHEAD EXTENSION BARBELL
Benefits:
This exercise strengthens and shapes the triceps.
This exercise strengthens and shapes the triceps.
To start:
Lie on a flat bench with your feet flat on the floor. Have a spotter hand you an EZ bar and grasp it with a palms-up grasp. Extend your arms above your chest, then lower them to a 45-degree angle toward your head.
Lie on a flat bench with your feet flat on the floor. Have a spotter hand you an EZ bar and grasp it with a palms-up grasp. Extend your arms above your chest, then lower them to a 45-degree angle toward your head.
1.
Raise the bar by straightening your arms fully. Stop before locking the elbows.
2.
Lower the bar until you reach a 90-degree angle. Keep your elbows from going any wider than shoulder width apart.
3.
Contract your triceps as you come back to the starting position.
PUSHDOWN
Benefits:
This exercise shapes and strengthens the triceps.
This exercise shapes and strengthens the triceps.
To start:
Stand in front of a high cable machine with your feet shoulder width apart. Draw your navel inward. Hook a V bar attachment and grab it with a palms-down grip. Keep your elbows at your sides.
Stand in front of a high cable machine with your feet shoulder width apart. Draw your navel inward. Hook a V bar attachment and grab it with a palms-down grip. Keep your elbows at your sides.
1.
Press the V bar down with your hands.
2.
As you pass the 90-degree elbow position, straighten your arms out and squeeze your triceps hard.
3.
Slowly bring the bar back up toward your chest. Stop when your upper arm is parallel to the floor.
CHAIR DIPS
Benefits:
This exercise shapes and strengthens the triceps.
This exercise shapes and strengthens the triceps.
To start:
Sit at the edge of the bench, placing your hands by your hips, fingers at the edge of the bench, elbows pointed to the rear. Draw your navel inward. Hold your body up as you place your feet flat on the floor, knees at a 90-degree angle or legs straight as shown below.
Sit at the edge of the bench, placing your hands by your hips, fingers at the edge of the bench, elbows pointed to the rear. Draw your navel inward. Hold your body up as you place your feet flat on the floor, knees at a 90-degree angle or legs straight as shown below.
1.
Slowly lower your body toward the floor until you feel a stretch in your triceps. Keep your back close to the bench as you descend.
2.
Push yourself back up and straighten your arm completely, contracting your triceps at the top of the movement.
KICK BACKS
Benefits:
This exercise shapes and strengthens the triceps.
This exercise shapes and strengthens the triceps.
To start:
Stand with your feet shoulder width apart. Grab a pair of dumbbells. Bend at the waist, so your upper body is not quite parallel to the floor. Your knees should be slightly bent with your back straight.
Stand with your feet shoulder width apart. Grab a pair of dumbbells. Bend at the waist, so your upper body is not quite parallel to the floor. Your knees should be slightly bent with your back straight.
1.
Keeping your upper arms alongside your body, bend your elbows at a 90-degree angle.
2.
Slowly extend your arms and contract your triceps at the top of the movement.
3.
Return to the starting position.
DUMBBELL SEATED OVERHEAD EXTENSION
Benefits:
This exercise shapes and strengthens your triceps.
This exercise shapes and strengthens your triceps.
To start:
Sit on the edge of a chair with your feet flat on the floor, back straight, and with both hands, grab a dumbbell. Pull your navel inward.
Sit on the edge of a chair with your feet flat on the floor, back straight, and with both hands, grab a dumbbell. Pull your navel inward.
1.
Bend your elbow and raise your arms overhead. Keep your arms close to your ears and the dumbbells behind your head.
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