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Strength-training Exercises: Beautiful Arms and Thighs

Posted Aug 24 2008 9:55pm

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:



Forearms:

  1. Dumbbell wrist curls
  2. Barbell wrist curls
Obliques:

  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 , President, Women's Health Supply International
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