Do each exercise
one after the
other for 10–12
reps. Complete
three rounds.1
THE BICEP BURNER
Works: Biceps and shoulders
Stand with your feet shoulder-width
apart, holding a dumbbell in each
hand, palms facing out. Bend your
elbows, bringing the weights to your
shoulders (bicep curl). Keep your
arms moving upwards, straightening
them above you, with the palms
facing out. Bend your elbows, coming
back to the end of your bicep curl,
then straighten the arms coming
back to the starting position. Repeat.2
THE ALL IN ONE
Works: traps (upper back),
deltoids (bingo wings) and biceps
Stand with your feet shoulder-width
apart, and hold dumbbells with palms
facing the front of your thighs. Pull
dumbbells up to the front of yourshoulder with elbows facing out to
your sides. Allow wrists to flex as
dumbbells rise. Lower; repeat.3
TOTAL TRICEP TONER
Works: Triceps
Place your hands shoulder-width
apart on a secured bench or stable
table. Move your bottom in front
of the bench, with your legs bent
and feet placed hip-width apart.
Straighten your arms, but keep a
slight bend in your elbows. Slowly
bend your elbows and lower your
body down towards the floor until
your arms are at a 90-degree angle
(keep your back close to the bench).
Once you have completed the
movement, slowly push yourself
straight back up to the starting
position. Repeat.4
ULTIMATE SHOULDER
SCULPTER
Works: Shoulders and triceps
Standing with your feet shoulder-
width apart, take a dumbbell in each
hand. Raise to head height, elbows
out at about 90 degrees. Remaining
still, extend the elbow to raise the
weights together above your head.
Pause, and slowly return the weights
to the starting position. Repeat.5
BINGO WING BLASTER
Works: Deltoids (bingo wings)
Stand with your feet hip-distance
apart. Hold a dumbbell in each hand
so your palms face in towards your
body. With control, keep your arms
straight and raise your arms out and
up towards the ceiling. Then slowly
lower your hands back to your body.1.
2.FEEL AMAZING
235
PW