As promised in Know Your Muscles, I will be providing you with strength-training exercises for the final 2 muscle groups of the frontal physique. To date, we've looked at the chest, the abdominals and the front shoulders, now its time for the upper arms (the biceps) and the thighs (quadriceps).
Some exercises that work the biceps include:
Exercises that work the quadriceps include:
Smith machine squats
45-degree leg press
Horizontal leg press
Finishing up with the supporting muscle groups of the frontal physique, we have the forearms (flexors and extensors), the sides of the waist (obliques), the inner thighs (adductors) and the shin muscles (tibialis). Sample exercises are as follows:
Dumbbell wrist curls
Barbell wrist curls
Dumbbell side bends
Seated adduction machine
Cable single-leg adduction
Tibialis anterior (shin):
Band ankle dorsiflexion
Want instructions on how to perform any of these exercises? Reply to this post with your comments. Again, I am providing you with many exercises for your frontal physique so that you can add variety to your workout and you can structure a workout that will give you a well-balanced and sculpted physique.
Next week, we'll work on the rear physique, including the lats, traps, rear shoulders (deltoids), lower back, triceps, glutes, hamstrings and calves. When we are all done, you will structure a 2-3 set workout with varying levels of weight and varying repetitions to keep your body guessing and your muscles growing. By summer, you will look fantastic!
I have been using 5 pound weights at home doing various lifts, but I still see no results. The "wings" are still there flapping away. I have been doing these exercises for about 2 months now. I am obviously doing something wrong.
I am in the process of losing about 50 pounds and doing well in that area, but I would like to firm my arms as I start losing so that there won't be more flab that is already there.