On all of the following exercises I recommend that you do 2 to 3 sets of 10 repetitions. Use a resistance with which the last 3 repetitions are difficult to complete. Do this routine 2 times each week, with at lease 2 days between sessions.
Dumbbell Chest Press. The dumbbell chest press is a great exercise to shape and tone your chest and shoulders. Lay with your back firmly on a bench, start with the dumbbells at chest level then press your arms to straight.
|Dumbbell Chest Press Start|
The Dumbbell row is great for strengthening and shaping your upper back. Position your body on a bench as shown. Start with your arm fully extended, pull the dumbbell up to armpit level and squeeze your shoulder toward your spine.
|Dumbbell Row Start|
|The Biceps curl is great for strengthening and shaping your arms fully extended at you side as shown below. Curl your hands to your waist while keeping your elbows close to your body.|
|Biceps Curl Start|
|Triceps Press down Start|
|Triceps Press down Finish|
As with any fitness routine, healthy eating is the most crucial part to see maximum results. The eating plan that I recommend to my clients is Qivana's Metaboliq system. My clients have great results following this system. You can find out more information by following this link: Metaboliq