Workout #1

What's important in arm workouts is that you are properly working out your biceps and triceps correctly. Here is an arm circuit workout that will help push you to the brink of ultimate exhaustion.

Three sets of 8 reps- Close Grip Bench

     In these sets it is important to remember that when you approach the bench, grab the bar so there is about a foot of space between your hands. when lifting the bar, make sure it goes all the way down to your chest, but try and explode by pushing up the bar with the bottom of your palms. 

Three Sets of 10 Reps Tricep Pull Down

     For these sets make sure you have your rope cable that you can attach to the machine that allows you to do these pull downs. While keep your elbows in and your back straight with your feet about a foot apart, pull down using the strength from your triceps. 

Three Sets of 10 Reps Bicep Curls with Rope

     After tricep pull downs, take your rope cable and attach it to the bottom of the machine with the appropriate weight (whatever you feel comfortable with). Then, once again by keeping your elbows in and your back straight curl up with both hands. Make sure when you are doing these sets not to have your hands be touching when you're curling. 

Three Sets of 5 Reps Pull-Ups (You can use the assisted machine if reps are too high) 

     

After completing this workout, run on the treadmill or use the stationary bike for 20 minutes. If running on the treadmill, attempt to run at least two miles, or if using the stationary bike, keep the Revolutions per Minute at least at 100. Cardiovascular workouts are important in terms of burning fat and sustaining a healthy body. 

Total Time: This workout should be about an hour and twenty minutes.

Below is an video on how your body and organs are vital in terms of controlling your health.Dr. Graeme Shaw Body & Organ Support