Things You'll Need:
- Resistance band
- Lat weight machine
- Weight bench
- Barbell
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Step 1
Work the triceps with overhead extensions. Using a resistance tube, grab the handle with one hand and lift your arm above your head, bending at the elbow so the tube is hanging behind you. With the other arm, grab the bottom of the tube behind your back and hold. Pull up and straighten the arm by your head. Do three sets of 15 reps then switch arms.
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Step 2
Build the biceps with curls. Put the bottom of a resistance band under both feet, hip length apart. Grab the handles, with your arms at your sides. Keeping your elbows close to the body, begin slowing curling your arms up. When the arms reach your upper body, hold the position for two seconds then slowly bring the arms down. Do three sets of 15 reps.
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Step 3
Do lat pull-downs. This builds and sculpts your biceps and upper and lower back muscles. On a lat machine, sit facing the pull-down bar. Pull the bar toward your body until it reaches your chest. Slowly release the bar back up. Do three sets of 15 reps.
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Step 4
Complete three sets of 15 reps of chest presses. This exercise strengthens and tones the chest muscles, triceps and shoulders. Lying on a weight bench on your back, grab the barbell and slowly lower it down to your chest, arms bent at 90 degrees, then slowly lift the barbell, raising your arms until they are straight.
