Workout 2: UPPER BODY
BICEP CURLS Hold a medium weight in each hand, palms uppermost, let your hands rest on your thighs, now raise the weights alternately right/left, bending your elbows and raise the weights until they almost touch your shoulders (keep the palms upright). Lower the weights slowly back to the starting point. By raising the weights alternately right then left, this reduces the bouncing factor. Progression 1: Turn your palms to your sides, against your hips. Progression 2: Turn your palms so that they ‘face’ away from you.
TRICEPS EXTENSIONS Hold the weight in your right hand, palm facing to the sky. Hold this hand above, and slightly behind your right shoulder. Use your left hand to stabilise your elbow (hold it firmly in place to isolate the triceps muscle). Raise your hand up so that the weight is vertically above your elbow, without moving your elbow and then lower slowly.
UPRIGHT ROW Hold a moderate weight in each hand, your palms facing towards you, arms fully extended towards your hips. Raise the weights to chest level, keeping them close to your body and keeping your elbows higher than your wrists throughout. Return the weights to the starting position.