Gimme20.com - Beginer - Day 1

A perfect workout for people starting out. This one focuses in on the upper body, especially the arms. It can be done at the gym or at home with free weights.

This workout contains 3 exercises.

1 - Bicep Curls

'The beach is that way!'

Exercise Steps

Using Dumbbells, Barbells or Cable stand feet and knees together.

Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking.

Repeat.

2 - Tricep Kickbacks

Exercise Steps

1. Grab a dumbell in one hand and put the other hand and 1 knee on a flat bench (see pic)
2. Point your elbow as high as you can towards the ceiling while leaving the dumbell hanging by your side
3. Slowly extend your arm until it is as straight as it will go (DO NOT change the position of your elbow!)
4. Pause for a second, then lower back to starting position
5. Repeat steps 3&4 for desired reps
6. IMPORTANT: Your upper arm and elbow should not move at all during the enter set. This is very important! If you cant do a complete set without moving your upper arm/elbow drop the weight off.

3 - pushup with elbows in

Start with hands directly under shoulders and keep elbows in close to body.

Exercise Steps

Gimme20.com - Beginer - Day 1 - Workout Guide

1 - Bicep Curls

Exercise Steps

2 - Tricep Kickbacks

Exercise Steps

3 - pushup with elbows in

Exercise Steps