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Strength-training Exercises: Beautiful Arms and Thighs

Posted May 02 2008 5:01pm 2 Comments
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:
  1. Barbell curls
  2. Dumbbell curls
  3. Preacher curls
  4. Concentration curls
  5. Cable curls
Exercises that work the quadriceps include:
  1. Barbell squats
  2. Front squats
  3. Smith machine squats
  4. Leg extensions
  5. 45-degree leg press
  6. Horizontal leg press
  7. Hack squats
  8. Lunges
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:

  1. Dumbbell wrist curls
  2. Barbell wrist curls
  1. Side bends
  2. Dumbbell side bends
  3. Broomstick twists
  4. Bicycle crunches
  5. Twisting crunches
  6. Trunk twists
Hip Adductors:
  1. Seated adduction machine
  2. Cable single-leg adduction
Tibialis anterior (shin):
  1. Ankle dorsiflexion
  2. 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!

Have a great day!

Sandy Huard
Comments (2)
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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.

Thank you.

 Janet M. Jackson

Some other great leg toning exercises include the plie squat, one leg squat, step ups and wall squats
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