#front delts

Rule number one: Work them out each of the 10 days Rule number two: Stretch at the end of the workout, each time Rule number three: Refer to rule number one Circuit: 6-8 reps per exercise with no rest in between, go until failure. Remember: slow and controlled, do not arch low back, avoid swinging motion.  To help: Breathe when exerting force, workout in a cool-ish room, drink lots of water before and after the workout. *Have fun with it.

Concentration curl with dumbbell             -Position elbow into 'socket' of thigh above knee            -Bend at hips so dumbbell can reach opp. shoulder        

Any weights being 'curled' with Dumbbell or Barbell while standing               -Feet hip or shoulder width apart            -Start below 90˚ ___ Finish above 90˚            -Keep wrists locked/ rigid

                                      E-Z Barbell Bicep Curl 

                                                                                          Hammer Curl      

Bicep Hammer Press with dumbbells

          -Start position is with triceps parallel to floor                             -Through the motion above chest           -Finish position above head     

            Push-up            -Position hands in-line with your head to target biceps

Deltoid Push-up            -Position front hand past the front shoulder           -Position back hand in line with belly button or waistline           -Switch

  Diamond push up, Biceps           -Position hands in front of your head to target biceps

Diamond push up, Triceps