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Reverse Grip Bent-Over Row:

THIS WORKOUT WILL TARGET A DIFFERENT ANGLE OF THE BACK THEN THE CLASSIC BENT OVER ROWS

1-To begin your feet should be shoulder width apart bend over to pick up one dumbbell in each hand palms out. Make sure you are bent over back straight, shoulders back with your head up.

2- Keep the dumbbells at your side and pull them up squeezing the back while exhaling. Keep your back from rounding for proper form. Form in this workout is very important to hit the back muscles properly.

3-Finally exhale and bring the dumbbells down keeping a very strict form. Do not bend down all the way and keep your back straight throughout.

NFM

Bent Over Row:


THIS IS A GREAT MUSCLE BUILDER FOR YOUR UPPER BACK

1-To begin your feet should be shoulder width apart bend over to pick up one dumbbell in each hand palms in. Make sure you are bent over back straight, shoulders back with your head up.

2- Keep the dumbbells at your side and pull them up squeezing the back while exhaling. Keep your back from rounding for proper form. Form in this workout is very important to hit the back muscles properly.

3-Finally exhale and bring the dumbbells down keeping a very strict form. Do not bend down all the way and keep your back straight throughout.

NFM

Tricep Dumbbell Dips:


GYMNASTS HAVE INCREDIBLE TRICEPSĀ  FROM DIPS THIS WORKOUT WILL DEVELOPS STRONG DEFINED TRICEPS

1-For this workout you will need 2 flat benches placed parallel to each other. Place your ankles on one bench and grip the other bench with your hands palms facing out.

2-Place a dumbbell on top of your legs around the knees have somebody spot you for safety. This workout is safer if you keep a low weight and do higher repetitions if it becomes easy.

3-Keep your elbows in and bend your arms and dip on one side your body then bring it back up extending your triceps you should feel the squeeze.

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Tricep Bench Press:


ANOTHER GREAT MASS BUILDER FOR THE TRICEP MUSCLE

1-Lie down on your back on a flat bench and hold the dumbbells on your sides just above your chest, palms facing each other. Very important to keep your elbows in with this one or you will be training your chest!

2-Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back down. KEEP YOUR ELBOWS CLOSE TO YOUR BODY THROUGHOUT.

3-Inhale when pushing the dumbbells up and exhale when bringing the dumbbells back down.

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Lying Tricep Extension:


TO BUILD MASS IN YOUR TRICEP AND SHAPE THIS IS AN EXCELLENT TRICEP WORKOUT

1-Lie down on your back on a flat bench, holding a dumbbell in each hand, palms facing in. It is Important to keep your elbows in through the whole workout.

2-Your arms should now be in a 90 degree position with your head looking straight at the ceiling. Extend your arms almost straight squeezing the tricep to full extension. Then bring the dumbbells back down slowly to the starting position.

3- A smooth motion and form KEEP YOUR ELBOWS IN this should be the main focus while doing this workout.

NFM

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