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Dumbbell Deadlift Squats:

THIS WILL NOT ONLY BUILD YOUR HAMSTRING AND GLUTES BUT OVERALL BODY STRENGTH

1-Stand in an upright position while holding dumbbells in front of your shins palms in. Lower the dumbbells down toward the floor in a squatting position keeping the dumbbells in front of your shins.

2-Keeping your head up and back straight, drive the weight up with your legs until you are in a standing position but do not lock your knees.

3- Repeat this movement and make sure you breathe exhaling on the way up. It is particularly important for squatting workouts to breathe well get all that bad air out when doing this exercise.

NFM

Dumbbell Squat:

WANT TO BUILD YOUR CORE AND THE BASE IN YOUR LEGS SQUATS ARE A MUST NEVER LEAVE THE GYM WITHOUT IT.

1-Stand with your feet about shoulder width apart grab a dumbbell in each hand palms facing each other. Your thighs should be parallel to the floor and your knees should be in line with your toes.

2-Keeping your head up and back straight, drive the weight up with your legs until you are in a standing position but do not lock your knees.

3- Repeat this movement and make sure you breathe exhaling on the way up. It is particularly important for squats to breathe well get all that bad air out when doing this workout.

NFM

Side Wrist Extension:

FOR REALLY DEFINED FOREARMS THIS WILL WORK THOSE HARD TO REACH MUSCLES

1-Sit on a flat bench and hold one dumbbell in each hand, forearms against your knees wrists hanging out with your palms facing each other.

2-Curl the dumbbell and make sure you bend your wrists not your elbows.

3- All forearm workouts are based on the movement of the wrist make sure you breathe through every rep.

NFM

Reverse Dumbbell Wrist Curl:

THIS WORKOUT IS GREAT AND COMPLIMENTS HAMMER CURLS

1-Sit on a flat bench and hold one dumbbell in each hand, forearms against your knees wrists hanging out with your palms facing down.

2-Curl the dumbbells up with your wrists and make sure you bend your wrists not your elbows.

3- All forearm workouts are based on the movement of the wrist make sure you breathe through every rep.

NFM

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