This workout contains 4 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 - Lat Pull Down
Get a cobra back
Exercise Steps
 | Place your hands on bar slightly shoulder width apart. Lean back 20 degrees. |
 | Contract your lats while pulling elbows into sides. Slowly release arms to extend them short of locking them out. Repeat. |
3 - Close Grip Pulldown
What a beautiful back!
Exercise Steps
 | Starting in a seated position. Hold close grip handle bar slightly infront of you. |
 | Using lats and bending elbows, pull close grip handle bar inwards to collar bone. Extend and repeat. |
4 - Dumbbell Pushup Row
Total-Body Muscle
Dumbbell Pushup Row
Forcefully contract your glutes. "When most men perform rowing movements, they pull more with their arms than with their middle and upper back, which defeats the purpose," says Mejia. But in this pushup, your arms, abs, and shoulders are forced to work together to keep you steady while your back muscles draw the weight to your rib cage--so you can't cheat. The benefit? You'll simultaneously build your back and chest, which not only saves you time, but also helps prevent muscle imbalances of your upper body.
How To Do It
A. Get into pushup position with your arms straight and your hands resting on light dumbbells.
B. Squeeze your abs and glutes as you perform a pushup.
C. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.(menshealth.com)
Exercise Steps
1 & 2 | |
3 |