CB Personal Training 
In-Home Fitness Training  
(609) 516 - 5948  

Princeton, NJ
   

January 2014

January 2014

CB Personal Training  
In-Home Fitness Training  
(609) 516-5948  
Princeton, NJ  
January Newsletter          




Getting Your


Arms Back!


Here we are, post-holiday.  Now what are you going to do to get back to where you were pre- cookies, treats and parties?  First step: Do more, but not excessive.  There is a clear line between doing enough to burn off unwanted weight and doing so much you injury yourself, don't cross that line.  Be smart, consistant, and logical when you approach your New Year's workout regime. 

The workout that follows is for people who have stubborn arms that just won't listen to reason, especially the back of the arms.  This is a supplementary workout, meaning that it is best used in addition to your normal 2-3 days of strength training that I know you are already doing! Usually doing this short 15 minute blast post cardio 1-2 days a week will help overcome that back of arm plateau.

Do the following exercises in order and repeat.  Do the circuit 2-3 times with minimal rest between the exercises.  Above all BE SMART, if you are unsure if you can do the exercise then use the easier variation or if that still seems hard then contact CB PT.(Contact Info)

      

 1. Tricep Pushups from Ledge:
  12 to 15 reps.  Keep hands close to you, and elbows tucked in.
Easier Variation: Regular Pushups
Harder Variation: Lower the ledge or ground


  
        2. Lat Pullover w/Dumbbells on Ball  12 to 15 reps. Lye on ball, arms straight above chest, reach back away from head then return.  Keep arms straight.
Easier Variation: Don't go back as far
Harder Variation: Keep legs up in air





      3. Bicep Curl to Shoulder Press  12-15 reps. Curl weight up to shoulders than press straight up, do not rotate hands, palms should face your body the whole time.
Easier Variation:  Only do the Bicep Curl
Harder Variation: Do 20-25 reps





4. Front Shoulder Raise:  12to 15 reps.  Keep arms straight, raise weight in front of you.  Do not arch back, sway, or tuck chin down.  If you do then lower the weight
Easier Variation: super low weight, high rep
Harder Variation: Hold weight at top 5 sec/rep





              
        5. Lateral Shoulder Raise: 12 to  15 reps. Keeps arms straight, raise weight to side, hands should be "in front" of your shoulders just a bit (should be able to see hands at all time in peripherals).
Easier Variation: keep arms unlocked and bent
Harder Variation: Hold weight at top 5 sec/rep



  

        6. Low to High Plank on Bosu:   30 Seconds.  Keep body straight.  There should be no pain in back or shoulder. Start in low plank make your way up to high plank, alternating which hand you start the motion with.
Easier Variation: Do a high plank without bosu
Harder Variation: No Bosu, feet up on bench





     7. Hammer Curls: 15 to 25 reps. Keep palms facing in, curl up do not rotate.
Easier Variation : do reps at a slow pace
Harder Variation: go for time, 1 min, fast





  8. Tricep Kickback:  12-15 reps each side. Make sure to keep your back flat and elbow up level with body.  Extend arm back and squeeze at top part.
Easier Variation: N/A
Harder Variation: Hold it at top and pulse



  


Stretch for 5 -10 minutes



NOTE TO READER: Please remember that all exercise should be based off of each participant's ability level.  If you are unsure as to whether these exercises are adequate for your ability please contact CB PT PRIOR to starting.  As always consult a doctor or medical professional before starting any new exercise program especially if you have a higher than average risk for injury or a high cardiovascular risk factor.

CB Personal Training

(609) 516 - 5948 | www.CB-PT.com

Food Focus: Water