Bridal biceps: the workout
Tone your shoulders, chest and arms in just six weeks with this workout by Sona Rummel of Absolute Fitness by Sona in Casper. She is a certified strength and conditioning specialist with the National Strength and Conditioning Association. Do this routine three times a week on non-consecutive days. Shoot for 12 to 15 repetitions of each exercise. For the best results, eat a good, balanced diet and fit in 60 minutes of aerobic activity three days a week.
BICEP ARM CURL START
START: Sit on the edge of your chair. Hold a weight and rest the elbow on the inside of your thigh with your arm straight.
BICEP ARM CURL FINISH
FINISH: Bend the arm at the elbow, bringing the weight toward your shoulder. Make sure to bend only the elbow — not the wrist — and to keep your spine straight and abs engaged. Slowly return your arm to the start position.
SHOULDER PRESS WITH ROTATION MIDDLE
START: Hold a pair of 3- or 5-pound weights and stand with your feet hip-width apart or sit in a chair.
SHOULDER PRESS WITH ROATION FINISH
FINISH: Raise your arms to shoulder height and keep your palms facing in. As you exhale, straighten your elbows and press your hand overhead. As you lift, rotate your palms to face out. The rotation should come from your shoulders — not your wrists.
CHEST PRESS START
CHEST PRESS
START: Stand with your feet hip- width apart or sit in a chair. Raise your arms and bend your elbows at a 90-degree angle so that the back of your arms are parallel to the floor and your arms are facing out.
CHEST PRESS FINISH
FINISH: Exhale and bring your forearms together, squeezing your chest.
VARIATION: Once your forearms are together, raise both arms up and down before returning to the start position.
UPPER BACK ARM PUMP START
START: Lean your abs and hips on a stability ball with your chest lifted and your feet pressing against a wall for support. Light hand-weights are optional.
UPPER BACK ARM PUMP FINISH
FINISH: Extend your arms toward your ears and pump your hands up and down a few inches, keeping your neck in line with your spine.
PULLOVER START
START: Lie on an exercise bench or a large couch cushion holding a weight with both hands with your arms extended over your chest.
PULLOVER FINISH
FINISH: Slowly lower the weight behind your head, then bring the weight back to the start position.
PULLOVER VARIATION START
VARIATION: Do the exercise with your legs raised to a 90-degree angle at the hips.
PULLOVER VARIATION FINISH
VARIATION: Do the exercise with your legs raised to a 90-degree angle at the hips.
PUSH-UPS START
START: Put your hands on the floor with straight arms and your palms below your shoulders. Raise up onto your toes, keeping your head in line with your spine and abs contracted.
PUSH-UPS FINISH
FINISH: Bend your elbows to 90 degrees, then return to the start position.
EASY PUSH-UPS START
VARIATIONS: For easier push-ups, do the exercise with your toes on the floor, but hands on a raised bench or chair.
PUSH-UPS MODERATE DIFFICULTY
SHOULDER SHRUGS START
START: Stand or sit upright and hold weights at your sides. The weights should be heavier than you would use in bicep curl.
SHOULDER SHRUGS FINISH
FINISH: Shrug your shoulders upward, just as you would if your were saying, “I don’t know.” Be sure not to hunch over.
TRICEP DIP FINISH
EASY PUSH-UPS FINISH
BEAT THE BULGE START
START: Lie down with your legs together and a resistance band under your chest. Lift your chest and hold the resistance band by your sides.
BEAT THE BULGE FINISH
FINISH: Lift your chest and, keeping your arms straight, bring your arms around and in front of you. Keep your arms at shoulder level and keep your shoulders down.
TRICEP KICK-BACKS START
START: Hold a medium weight and bend at the hip until your torso is at a 45-degree angle or parallel to the floor. Bend your knees slightly, bend your elbow and pull your elbow up to your torso.
TRICEP DIP START
START: Sit on the side of a bench or chair with your feet on the floor. Place your hands on the bench by your sides and straighten your arms, sliding your rear off the bench.
TRICEP KICK-BACKS FINISH
FINISH: Lower your body by bending your elbows until you feel a slight stretch in the chest and shoulders. Straighten your arms to raise your rear and repeat.
MODERATE PUSH-UPS FINISH
VARIATIONS: For moderately difficult push-ups, do the exercise from your knees.
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