Female personal trainers please answer! (no short lame answers plz)?!


Question: what is a good workout routine for upper body.
meaning triceps, biceps, shoulders...
and what order should they be worked out?
can you name some free weight exercises ?
PLEASE no stupid answers or answers that wouldnt help me out.


Answers: what is a good workout routine for upper body.
meaning triceps, biceps, shoulders...
and what order should they be worked out?
can you name some free weight exercises ?
PLEASE no stupid answers or answers that wouldnt help me out.

Upper body- first thing, don't forget your chest! Or your back. You back is the second largest muscle group in your body (behind your legs).

Chest: Chest press. Find a bench and a barbell.

Back: Pull-ups or assisted pull-ups. Bent-over rows. Hyperextensions. Bench pull.

Triceps: Skull crusher, triceps kick backs.

Biceps: Bicep curls ( barbell or dumbbells), hammer curls
NB: to work both your inner and outer biceps, switch your grip on the barbell between wide hands and elbows in and narrow grip and elbows out.

Shoulders- important for a balanced physique. Shoulder press, military press, cuban press. And of course, PRESS UPS!

Order:

Day 1: Chest/ Triceps/ Shoulders:
-chest press
- Tricep kickbacks
- Shoulder Press
- Skull Crushers
- Press-ups

Day 2: Back/ Biceps

-Pull-ups
- Hammer curls
- Bent-over rows
- Bicep curls
- Bench pull

Day 3: Work your legs and Abs!


Do each exercise for 8-10 reps, 3 sets. Lift heavy for results.

Best to ask a trainer in the gym for safety and technique advice.

Website below for demonstartion of exercises.

its hard to explain workouts without pics try going to www.about.com then type in weight lifting, go to ivillage.com they show different exercie routines in detail

You can do push ups. Push-ups are one of the common and the most awesome exercises that help in building a sound fitness foundation. Push-up works for almost every muscle in the body. You can also do upper chest workouts, and many other. Go to http://getbuilt.info/category/chest/ thats where everybody is going it tells you exactly how to get a good looking chest go check it out http://getbuilt.info/category/chest/

Remember: Beginners must choose only 1-2 exercises per day to avoid stress and injuries.

I agree with the above. It's too hard to explain exercises without pictures, plus the name for an exercise I know may be named something else by you.

Muscle Mag for Her is a great magazine for exercises, diet tips, etc. Oxygen is another.





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