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Gunz 2.0 - Photo Challenge
Requirements: Dumbbells/Free Weights. Before and After pictures, to be posted at the completion of this challenge. To do the exercises listed below.
Disclaimer: I am not an exercise therapist/trainer. I am just someone that enjoys working out with weights and I encourage others to get the awesome results available from these workouts. Every person is an individual and as individuals abilities and results will vary. I implore you to use common sense and do not injure yourself.
Suggestions: Please have fun with this. Please commit yourself to doing the minimum work. Please be supportive of everyone in this challenge.
Remember you have to start where you are at. I will post regarding the exercises we are planning on doing, how to do them, what weights to use (a guideline as everyone is different), and the frequency of the workouts. I hope we have a nice turn out. The All Guns Blazing challenge really had some awesome results in such a brief amount of time. I hope that this longer and stronger challenge will bring in some more people and continue to improve the strength and appearance of those who completed the first challenge!
Do 3-4 sets of 10-12 reps of the following 3 days a week:
Bent Over Row
Bicep Curl
French Press
Lateral Raise
Dumbbell (overhead) Press
Please take rest days in between your workout days. I have some pictures that will show the movement of each. I am saving the Bicep Curl for last because I am going to describe the BEST way to do these. It is the one exercise that everyone "already knows" how to do and they end up hurting themselves. Anyway: Are we ready class????
Bent Over Row
I stand by my desk and do these with the opposite knee from the arm I am lifting with on my chair. It is important to keep your back straight and don't curl or make a "hump" in your back. These will not only work your arms but the upper back, chest, and you should feel your core muscles tighten. Remember, straight back!
French Press
I do this one with a 10 or 12 pound weight, the heaviest I am working with because I grip 1 dumbbell by the end with both hands so that it is vertical. This is THE move for getting rid of flabby underarms.
Lateral Raises
I do these sitting at my desk. This depicts the "ultimate" way you should do this, but the best way to start and safest variation is to do this move with your arms bent at a 45* angle. Think "chicken dance". This will give you a great shoulder. It works the deltoids which are the 'cap' of the shoulder.
Dumbbell Press
I do these sitting at my desk. This is probably my all-around favorite. This move will work every muscle in the arm, the shoulder you will also feel these in your lats. Those are the bands of muscle that run like a chevron across your side. When the weight is in the lowered position you should make an effort to try to "bunch up" or "clench" the muscles on you side under your arm. That will work your pectorals and that gives b00bs a happy lift!
Bicep Curl
I do these at my desk as well. Sit on the edge of your chair. Spread your knees wider than shoulder width with your feet flat on the ground. You work one arm at a time so for example with the dumbbell in your right hand you lean over and butt your right elbow against the inside of your right knee. With your thumb facing up your arm bent at the elbow at a right angle. I usually rest my left hand on my left leg while I work the right arm and then vise versa. You then relax the weight down then contract your bicep to draw the weight back up to at least the 45* angle you started at. I prefer to bring the weight all the way up completing a full range of motion.
The whole reason for doing these curls this way is because too many people have crappy form and until you have done these for a while and until your arms are in shape doing these curls, using your legs as a support will keep you from hyper extending your elbow and it will keep you from hurting your tendons and ligaments by poor form. I hope my description was adequate. If not I will look for some images for these modifies curls.
If you are just starting out I recommend trying these with at least 3 or 5 pound weights. You will be able to lift more, but at least you can familiarize yourself with the movements. The French Press and Bent Over Rows should take heavier weights, the Lateral Raises, Curls, and the Overhead Presses should take less weight. Although I prefer to use my heavier weights on the Overhead Presses because I like the results. That is just my personal point of view.
I plan to start out with 15 pound and 12 pound weights, just for an example.
Disclaimer: I am not an exercise therapist/trainer. I am just someone that enjoys working out with weights and I encourage others to get the awesome results available from these workouts. Every person is an individual and as individuals abilities and results will vary. I implore you to use common sense and do not injure yourself.
Suggestions: Please have fun with this. Please commit yourself to doing the minimum work. Please be supportive of everyone in this challenge.
Remember you have to start where you are at. I will post regarding the exercises we are planning on doing, how to do them, what weights to use (a guideline as everyone is different), and the frequency of the workouts. I hope we have a nice turn out. The All Guns Blazing challenge really had some awesome results in such a brief amount of time. I hope that this longer and stronger challenge will bring in some more people and continue to improve the strength and appearance of those who completed the first challenge!
Do 3-4 sets of 10-12 reps of the following 3 days a week:
Bent Over Row
Bicep Curl
French Press
Lateral Raise
Dumbbell (overhead) Press
Please take rest days in between your workout days. I have some pictures that will show the movement of each. I am saving the Bicep Curl for last because I am going to describe the BEST way to do these. It is the one exercise that everyone "already knows" how to do and they end up hurting themselves. Anyway: Are we ready class????
Bent Over Row
I stand by my desk and do these with the opposite knee from the arm I am lifting with on my chair. It is important to keep your back straight and don't curl or make a "hump" in your back. These will not only work your arms but the upper back, chest, and you should feel your core muscles tighten. Remember, straight back!
French Press
I do this one with a 10 or 12 pound weight, the heaviest I am working with because I grip 1 dumbbell by the end with both hands so that it is vertical. This is THE move for getting rid of flabby underarms.
Lateral Raises
I do these sitting at my desk. This depicts the "ultimate" way you should do this, but the best way to start and safest variation is to do this move with your arms bent at a 45* angle. Think "chicken dance". This will give you a great shoulder. It works the deltoids which are the 'cap' of the shoulder.
Dumbbell Press
I do these sitting at my desk. This is probably my all-around favorite. This move will work every muscle in the arm, the shoulder you will also feel these in your lats. Those are the bands of muscle that run like a chevron across your side. When the weight is in the lowered position you should make an effort to try to "bunch up" or "clench" the muscles on you side under your arm. That will work your pectorals and that gives b00bs a happy lift!
Bicep Curl
I do these at my desk as well. Sit on the edge of your chair. Spread your knees wider than shoulder width with your feet flat on the ground. You work one arm at a time so for example with the dumbbell in your right hand you lean over and butt your right elbow against the inside of your right knee. With your thumb facing up your arm bent at the elbow at a right angle. I usually rest my left hand on my left leg while I work the right arm and then vise versa. You then relax the weight down then contract your bicep to draw the weight back up to at least the 45* angle you started at. I prefer to bring the weight all the way up completing a full range of motion.
The whole reason for doing these curls this way is because too many people have crappy form and until you have done these for a while and until your arms are in shape doing these curls, using your legs as a support will keep you from hyper extending your elbow and it will keep you from hurting your tendons and ligaments by poor form. I hope my description was adequate. If not I will look for some images for these modifies curls.
If you are just starting out I recommend trying these with at least 3 or 5 pound weights. You will be able to lift more, but at least you can familiarize yourself with the movements. The French Press and Bent Over Rows should take heavier weights, the Lateral Raises, Curls, and the Overhead Presses should take less weight. Although I prefer to use my heavier weights on the Overhead Presses because I like the results. That is just my personal point of view.
I plan to start out with 15 pound and 12 pound weights, just for an example.
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