Muscly arms workout with weights. No dumbbells, no weights, and no resistance bands needed for these arm Hold a set of dumbbells with your arms hanging straight down and your palms facing forward. Begin to pull the bar down toward your chest, bending your elbows and pointing them toward the floor Jan 2, 2024 · Leant-Forward EZ Bar Curl. The triceps make up 60 percent of the upper arm. In a new video, he focuses Sep 21, 2019 · Shoulders and Arms Workout. Perform exercises 3 and 4 as conventional straight sets. It only takes 10 minutes, so you can do it as a standalone session or combine it with a leg workout for a full-body routine. We’ve incorporated pushing movements, pulling movements, shoulder flexion, overhead pressing, and forearm exercises, too! Get in your warm-up, grab a pair of dumbbells, and let’s do this! RELATED: Best Dumbbells. Lift your arms out to each side, elbows slightly bent, until the weights are level with the top of your head. Pause at the top of the movement. Maintain a tall chest, squeeze your shoulder blades together, and keep your elbows close to the sides of your body. Explosive exercises that help build power include: Plyometrics. May 13, 2021 · Barbell "guillotine" bench press. 1: Forearm curl — 3 x 10 reps. Repeat for the desired amount of repetitions. With a dumbbell in each arm, bend your arms 90° at the elbow so that the weights are out in front of your body at roughly waist height. Single-arm row with one hand and one leg on a bench. Barbell Curl. Pyramid sets. Pause for a moment, allowing yourself to feel the effort in your bicep, and then slowly lower Jun 22, 2023 · Keep your feet flat on the floor, driving with your heels and squeezing your glutes. Do the following exercises four times in a circuit, without resting between moves. With your shoulders back and your arms locked at a 90-degree angle to the floor, curl the dumbbells toward your shoulders. Don't rest between sides and rest 1 min. Nov 6, 2020 · Towel Hammer Curl. Aug 23, 2018 · An awesome 15-minute arm workout that you can do at home with zero equipment required. Side Laterals. In order to lose weight and tone up your arms, you need to be watching your diet too, which brings Jul 8, 2021 · Perform all of the reps on one side before switching to the other side. Apr 29, 2023 · Stand tall with your arms straight out to your sides and your muscles contracted down the length of your arm. Weighted/dynamic step ups. Go from full extension to full contraction with each repetition, and make each part of the lift smooth and controlled. Brace your core and glutes and think about keeping your back completely flat. Apr 12, 2021 · 4. Inhale as you lower the weights back to the starting position. Feb 1, 2021 · Stand with your feet in a narrow stance and lift one leg off the floor. When YouTube's Simple Man accepted a viewer's challenge to try doing 50 bicep curls every single day for a whole month, he took it as an opportunity to get an arm pump the Last but not least, don’t forget that the arm exercises provided are examples. Step 3: Bring the weight toward Mar 13, 2023 · Stand up and grab the bar with hands wider than shoulder-width apart, then sit back down. Inhale and slowly return the weights back down to the start position to complete one rep. Jun 3, 2019 · Anyone who wants to have bulky arms must not only treat the biceps well but also show the triceps some love. Strength coach and Athlean-X founder Jeff Cavaliere C. Mar 27, 2014 · Time Per Workout 60-75 minutes. Jan 3, 2017 · HOW TO GET LEAN AND TONED AND NOT BULKY – FOLLOW THESE 4 STEPS. 10. Barbell, Bodyweight, Dumbbells, EZ Bar. Horizontal row. Want bigger arms? We asked the experts for the best (and responsible) bicep builders in the business. Squeeze your biceps hard at the top of the curl, slowly moving them back to the start position. Switch legs. You should get an awesome pump from this workout. " Feb 27, 2018 · For example, if you bench press 100 kg for 3 sets of 12 reps you have a total volume of 3. Keep your head, shoulders, and tailbone against the bench throughout the entire movement. If it's easy for you, add a backpack with a few textbooks or perform the movement more slowly. Lower your back knee toward the ground, then press through the front heel to return to standing. Your knees should be bent to around 90 degrees. 10 stepup jumps on bench on each leg. Using control, inhale as you bring your arms back up to the starting position. Apr 27, 2023 · Group A performed the same number of reps but increased the weight each week, which resulted in more strength gains. Extend your legs out in front of you. Cable Pressdown: 120***. 600 kg. That said: you can make your muscles show more by doing exercises to encourage arm hypertrophy. Dec 3, 2022 · Bend your elbows so that the dumbbells come up alongside the side of your chest, with your arms close to your sides. LEARN YOUR BODY TYPE SO YOU CAN ADJUST YOUR WORKOUTS & DIET ACCORDINGLY. Start slower and build up over time. To take on the role of real-life wrestler Kevin von Erich in The Iron Claw, Zac Efron bulked up. Keep your arms straight with a slight bend at the elbows. Dec 2, 2022 · The researchers found that the group who used their active arm to do eccentric exercise only showed an increase in strength and a decrease in muscle atrophy (wastage) in their immobilized arm, which they labeled a “cross-transfer effect. All you need is a chair or a set of stairs to tone your triceps (the back of your arms), your chest, and upper back (via Healthline ). Stand holding a dumbbell in each hand hanging down by your side, palms facing inward. On many upper-body exercises, using one arm may seem easier than lifting with both arms simultaneously. Planning your workouts so there's at least one full rest day between strength-training sessions. No matter what exercise you’re performing, always work through a full range of motion. Prolonged aerobic exercise is catabolic, depleting energy that is crucial to building muscle. Use a full range of motion. Single-arm dumbbell triceps extension. Try doing twenty push-ups. Lower your arms and repeat for 10-12 reps. Use the weight of your body to build muscle anywhere. DO RESISTANCE TRAINING THAT WON’T CAUSE BULKINESS – Low-impact, pilates-style workouts are the best for this. Train arms 2 times a week. Keep your back flat and knees slightly bent. Jan 12, 2024 · Eric Chakeen. Let your arms hang by your sides, with feet shoulder width apart. Stand facing away from a bed, a chair or, if you have one, a bench. In your workout: Bench toward the start of your chest workout for heavy sets in lower rep ranges, such as 5-8 reps. If 10 pushups is hard for you, then do 5 and work up to 10. Bench press with suspended weights. Keep your elbows up and out to the sides, in line with your shoulders. Veiny arms are not necessarily a sign of fitness. rest. Superset: 10 wide high jumps ( Tip: Jump as high as possible and hold for 5 seconds in a deep squat after each jump. #1 Incline Dumbbell Curls. Nov 21, 2023 · Step 1: Sit on a bench with your legs spread and a dumbbell in one hand. 3. Weeks 9 to 12 - Rest-pause focus. ”. Take a big step back with one leg, foot up on the toes, and lightly bend the front leg. Straighten your forearms slowly while keeping your upper arms still. Nov 11, 2022 · If you want to strengthen your forearms without building too much muscle, then this general fitness routine is the best choice. July 28, 2022, 10:04 PM UTC / Updated Feb. ) 15 switch lunges on each leg. Lift laterally first, keeping your arms straight and raising dumbbells to shoulder height. Equipment Required. By using a greater range of motion, you put more strain on the muscle fibers. Cable Crossover Ladder: 5** sets / 8-20**reps. Sep 30, 2019 · Greater energy levels and faster metabolism, stronger muscles to perform daily tasks and maintain posture and lower risk of injury are just some of the benefits of gaining muscle mass. Building arm strength does require heavy lifting, however rep ranges tend to still be above 5 reps for most movements. Sep 21, 2023 · Toned arm and back workout. C. As you Jul 23, 2023 · 1. Apr 12, 2022 · Stand tall with your feet hip-width apart and arms at your sides. 4. Lean back on the bench and lift the dumbbells over your chest. Sets and Reps: Try out 3 or 4 sets of Jul 28, 2022 · The best arm workout incorporates exercises that target every muscle group in the upper body to build strength and improve posture. Both progressions are viable strategies for enhancing muscular adaptations depending on your overall goals. 2 sets, 5, 5, 5, 5, 5, 5, 5, 5 reps. Exercises: close grip bench, dumbell overheads, rope pushdown (for tri's). A lot. #3 Barbell Biceps Curls. Do shoulder flies. Weeks 5 to 8 - Higher Volume, 10 to 15 rep sets. Rest 90 seconds between sets. I suggest doing a mix of chinups (palms facing you) and pullups (palms away from you). Bending your elbows, raise the weights to your shoulders, then lower them. You can easily do it at the end of a bicep tricep and forearm workout or as part of any other training session. Bend at your waist and place your hands on the floor. Curl the weight while you contract the bicep until the bar is at your shoulders. Reverse band bench press. 14, 2024, 12:53 AM UTC Mar 18, 2024 · Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Fitness. Keep your left foot flat on the floor and hold a dumbbell in your left hand. Sep 13, 2019 · High stress levels. Victoria’s Secret arm workout (here I also talk about how to build your own upper body circuit) I typically do resistance workouts from my program, but I also like doing pilates, yoga and boxing. There are a couple of reasons for this: For one, research has shown that doing upper-body exercises unilaterally (one arm at a time) allows you to use greater force than when doing the same exercise with both arms (bilaterally). Sets: 3 - 4. Vary between lower volume with added weight and higher rep sets with just body weight. Sep 27, 2022 · Sample Explosive Exercises. Best Dumbbell Set: Bowflex SelectTech 552 Adjustable Dumbbells. Stand with a weight in each hand, arms at sides, palms facing forward. Slowly make circles with your arms by rotating them around your shoulders while Nov 16, 2023 · Grab a pull-up bar with your palms facing your body. **Rep counts for the five sets are as follows: 8, 10, 12, 14, 20; start heavy and drop the weight 10 pounds on each Apr 16, 2020 · Simple Man // YouTube. Feb 2, 2010 · That means a faster return to peak performance and a lower likelihood of missing your next workout. Step 2: Rest your elbow on your thigh so that your upper arm is perpendicular to the floor. Sprints. Complete four sets of 12 reps. Dec 22, 2023 · Keep a slight bend in your knees. Increased stress levels can cause vascularity due to higher levels of the stress hormone Feb 15, 2024 · A good starting weight is 10-15lbs. Apr 18, 2012 · The Wedding-Dress Workout: Arms. 2 of 6. These will all make your actual arms bigger though if we hold up a tape measure to May 16, 2022 · Hold your upper arms stationary with your hands facing up and your elbows next to your torso. S. Exercises should be selected to match your fitness and sports goals, so keep in mind the principle of specificity of training. Aug 21, 2023 · Full body training, where all, or nearly all, muscle groups are trained in each workout; upper/lower split training, with workouts alternating focus on either the quads, hamstrings, and calves or the back, chest, shoulders, and arms; and a push/pull/legs split, training upper body “pushing muscles” like the chest, shoulders, and triceps in Superset with Incline Dumbbell Flye: 3-4 sets / 12 reps / 90 sec. Integrate your pulling towards the end of your workout, after all of your other multi-joint lifts, but before arm-specific work. AVOID CERTAIN TYPES OF EXERCISES IF YOU WANT TO GET LEAN MUSCLE. Combat Powder. Lift your feet off the floor and hang freely with straight arms ( A ). Saving time and mimicking real-world movements by doing compound exercises. 6. You certainly can build a good amount of muscle without equipment. Nov 27, 2023 · 3-Way Shoulder Raise. Stop walking, stop jogging, and start sprinting! Cardio is important for health, but excessive aerobic training may actually hinder the growth of your lovely lady lumps. Dumbell curls, incline dumbell curls and concentration curls (for bi's). Reduce Inflammation With This 20-Minute Body-Weight Workout. However, they are typically more common among people with high muscle mass and low body fat. Delayed onset muscle soreness, or DOMS, is an ache or tightness that occurs about 24 to 48 hours after exercise, according to the American Council on Exercise. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all Get strong, TONED ARMS with this 10-Minute Arm Workout with Weights! This workout is made up of the 5 best upper body exercises to sculpt and tone your arms. Biceps Curl. Rest 1 minute between rounds. The first exercises for each muscle group are core lifts that allow you to handle a lot of weight for optimal muscle and strength gains. Nov 7, 2023 · This workout created by personal trainer Sadie Lee Thomas combines four exercises designed to increase muscle mass in the triceps, biceps, chest and other upper-body muscles. Sit at the end of the bench with the dumbbells on your knees. 1. Bend your elbows, keeping your forearms fairly still so your bottom drops towards the floor, stopping for a moment when your arms are bent to around 90 degrees. Feel free to substitute with your favorite moves and modalities such as machines, dumbbells, kettlebells, elastic tubing, or body weight suspension trainers. Lean forward at the waist and place your right knee and right hand on a flat bench. Pull the rope towards your forehead. To build bigger arms you need to work the muscles hard and often. Apr 25, 2023 · A: Flat Dumbbell Press x 5 reps and 4 sets. 5 Chest flye In general, people recommend ~10 reps for hypertrophy and +500 cals. Walk your hands forward to come into a high plank with your hands flat Best exercises: One-Arm Dumbbell Row, Close-Grip Seated Cable Row. The best arm workouts to look like Zac Efron in The Iron Claw. By Tom Ward and Get strong, TONED ARMS with this 10-Minute Arm Workout with Weights! This workout is made up of the 5 best upper body exercises to sculpt and tone your arms. Grab it with both hands at shoulder-width. frequently shares tips on how skinny guys and hardgainers can boost their gains. By adding a towel, you also challenge your forearm muscles, which must tightly squeeze the towel Jun 22, 2015 · While keeping your torso straight, extend your arms with elbows slightly bent until your arms are parallel to the floor. Bodybuilders will often be on the same page with this thinking. b) Let the weights hang in front of you, palms facing each other. Single-arm arc row, reaching forward at the front of each rep. Press the dumbbells Jun 13, 2020 · It doesn’t even only have to be limited to our final set. Then, exhale as you push the rope down toward your thighs. One way of doing that is by training your arms with Jul 17, 2022 · That is because physical activities boost our energy and also make us feel more energetic. Rep Ranges for Arm Strength. between sets. Best Hex . Sep 7, 2023 · Stand with a dumbbell in each hand, arms at your sides, palms facing in. Add 5 to 10 minutes to the session each week to slowly increase over time. Simultaneously curl the weight while turning hand into a supinated position - with little fingers facing outer arms - and end with a peak contraction. Slowly lower your body by Aug 11, 2020 · Triceps dips build muscle without weights. Make sure your torso is still and only your arms move. This is your start position. And although many basketball players overlook the importance of the simple push-up, they can be a great way to increase upper-body strength and tone. It's not like he wasn't ripped before, but he and the rest of the main cast The Background. Feb 15, 2024 · Best Dumbbells Overall: REP Fitness Hex Dumbbells. You will likely be better served by eating 180 to 220 grams per day. At least one set of eight to 12 repetitions for each muscle group. Perform the pairs (marked “A” and “B”) as supersets: You’ll do one set of A, then a set of B, rest, then repeat until all the prescribed sets are done. Military press. Our daily workouts should include activities such as cardio, strength or weight training, and stretches to live an active and healthy life. Lower the weights slowly to the starting position. Feb 5, 2017 · 3. Jul 3, 2023 · Best Arm Exercises with Weights. Mar 4, 2024 · Start by standing tall with shoulders over hips, hips over knees, knees over ankles. For an effective arm workout, aim for a moderate rep range of around 8-12 reps per Feb 26, 2021 · Summary. Bend your standing knee to squat down as low as you can while keeping your back straight. 5. Not only are you trying to repair and build muscle tissue, but your body is still growing. Nov 1, 2023 · The Best Arm Workout for Muscle Mass and Strength. Because every person is different, there’s no actual ‘marker’ on how much volume is enough. The straight-arm pulldown targets the lats and removes the ability to use the biceps to assist in the pulling movement. [3] 3. Your triceps muscles have three heads: the long Dec 15, 2022 · Let the weights hang straight down in front of your knees. During this time you be performing the hardest arm building exercises. The focus will be on doing as many reps per set as possible while keeping good form. Oct 23, 2020 · Principle 2: Train Your Biceps and Triceps with Supporting Muscle Groups. *If you don’t have a weight belt for dips, hold a dumbbell between your feet. In this workout, you’re hitting shoulders first. Pull yourself up by flexing your elbows, pinching your shoulders Nov 17, 2022 · Lie back on an incline bench set to roughly 45-degrees with a dumbbell in each hand. Push-ups are one of the best exercise routines for basketball players and are especially useful MuscleWiki is a fitness app with a comprehensive exercise library that includes videos and written instructions for over 2000 exercises. Shutterstock. #2 Lying Barbell Extension. One-Arm Dumbbell Row. Recommended Supps. Squeeze your shoulders back and return slowly to the stretched position. Vary your grip width and style for more complete chest development. How to do it: Place your hands slightly wider than shoulder-width apart on a bed or a chair, with your feet planted on the floor. Veiny arms can also occur during certain Apr 29, 2021 · Brace your core, then, as you exhale, lift the weights out in front of you to shoulder height, keeping your arms straight. 2. Nov 25, 2019 · As you lift, turn your wrist slightly so that you end the curl with your palm facing your shoulder. ADJUST YOUR DIET – EAT AT A SLIGHT CALORIE DEFICIT AND FOLLOW A LOW-CARB DIET – If you want to reduce muscle and body fat, you should stay in a slight calorie deficit and eat a low-carb diet. Pause at the top, then lower the weights under control back to the starting position. ) 4. May 13, 2021 · Single-arm row with one hand on a bench. Group B performed more reps each week but kept the load the same, which resulted in more muscle growth (2). Straight-Arm Pulldown. + 5 more exercises. But this isn’t all. This group experienced only 2% muscle wastage in their immobilized arm, compared with the 28% loss of Mar 19, 2020 · Bodyweight Dips. DON’T FORGET ABOUT CARDIO TO GET LEAN. Veiny arms may be a sign that your body is stressed from your fitness or daily routine. When someone asks you to show your muscles, 9 times out of 10 you flex your biceps. 2 sets, 12 reps (right side, rest 1 min. 1 Month to Big Arms Workout. Push-ups are a simple, yet effective, arm workout that can be done from nearly anywhere. Overhead walking lunges. Oct 12, 2021 · View full post on Youtube. You’ll do 3 shoulder exercises followed by 4 total arm exercises (2 for biceps, and 2 for triceps). Straighten your arms to extend back upwards. DON’T SKIP RESISTANCE TRAINING. Studies show that even when compared to increased load only training, higher-volume workout routines lead to significantly greater muscle building [2]. Kids should not just take an adult’s workout plan and scale it down. Jul 20, 2021 · Try swimming 30 to 45 minutes most days of the week to start building muscles throughout your body. Do this: Fill your bathtub with 50 to 59 F water (cool tap water is usually cold enough) and soak in it for 5 to 12 minutes in order to reduce the inflammation that causes DOMS, the scientists recommend. Bring the curl bar back to the starting position in a slow and controlled movement. Lower Volume Workouts. 2: Reverse forearm curl — 3 x 12 reps. Simply sit on a sturdy chair with your hands placed beside your hips at the front edge of the chair, fingers pointing forward. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. "Training more days per week gives you more opportunity to burn calories, and if weight loss is the goal this may be more beneficial," she points out. When trying to build muscle, your minimum protein intake each day should be 150 grams. Apr 6, 2020 · 1. Reps: First set - aim for 15, second set - increase weight rep to failure, repeat. Whether you lift weights or do calisthenics, training to increase your muscle mass, strength and endurance is a cornerstone of any fitness program. Apr 18, 2023 · Take hold of the ends of the rope. Keep your palms facing up as you curl both weights toward your biceps. It is generally recommended that you train arms in the 5-10 or 8-12 range for strength, and rarely (if ever) train below 5 reps for single-joint movements like bicep curls, triceps pushdowns, etc. Topics: Jan 14, 2013 · Weeks 1 to 4 - Lower Volume, 6 to 10 rep sets. A military press Mar 13, 2024 · Squeeze your abs and glutes to keep your core tight. We all know that the biceps are the show muscle for your physique. Jul 19, 2021 · After all, inflammation is a main cause of water retention, and a sore muscle is an inflamed one. You build biceps and brachialis strength and size with hammer curls. 2 sets, 12 reps (left side, no rest) Single-arm dumbbell triceps extension. 14. Jul 6, 2020 · Slowly raise the dumbbells up, keeping your arms straight, until your arms are parallel to the ground. Leading with your back, squeeze your shoulder blades together and then pull through your arms to raise the dumbbells up toward your ribcage. Lift your elbows up and to the sides, as if they were wings. It's a normal result of doing any exercise that's new to you, no matter how fit you are. With a simple and intuitive bodymap that guides you to exercises for a particular muscle, you can simplify your workout with exercises suitable for beginners, intermediate and advanced fitness enthusiasts. Chasing a training effect and total muscle fatigue is more important than keeping the weight lifted consistent from set to set, or workout to workout. Train both muscle groups on the same day. Dec 22, 2023 · Fitness. Keep your elbows at a 45 degree angle relative to your torso to keep your shoulders safe. Single-arm barbell row (landmine to the rear) Single-arm "Meadows row" (landmine to the side) In your workout: This is a "meat and potatoes" back exercise. Assault (Pre-Workout) Amino 1 (Intra-Workout) Recon (Post-Workout) Directions. This is the fastest and easiest way to get your veins to pop out quickly. Reps For an Arm Workout. Engage your mid-back, squeezing your shoulder blades together. This makes sense because you’re training your larger muscles first. This exercise strengthens your posterior deltoids (the muscle just beneath your shoulders), a useful exercise if you're wearing a backless wedding dress. It's great to have well developed biceps, but make sure you don’t forget to train Jul 27, 2023 · Stand holding dumbbells in front of your body with palms facing your legs. Squeezing your glutes and keeping your knees soft can help to stabilise your torso. Lean forward slightly, so your torso's around 30 degrees to your hips. There are better moves for high-rep chest burnouts. Emphasize the May 6, 2019 · A full-body strength-training workout twice a week. Complete the workout once per week, resting at least a day before and after any other upper-body training. Sep 28, 2023 · Coach’s Tip: Pinch your shoulder blades together before you unrack the barbell and keep them retracted as you bench to improve your stability and strength. 2 x 20 leg curls. Slowly return the dumbbells to the starting position. Close grip bench and skull crushers for the triceps (back of arms), Arnold press, front raises, and lateral raises for deltoids, and any curl variation for biceps. Stand with your feet shoulder-width apart, with dumbbells in each hand. c) Squeezing your shoulder blades, raise each arm out Jul 10, 2022 · Grasp the rope with your thumbs near the end stoppers and step back with your arms extended in front of you. Pull your upper arms back to row the dumbbells to your chest. Dec 13, 2021 · Straighten your arms and drop your bottom off the edge of the seat. If you notice that the veins in your arms pop out sometimes, but not at other times, drop and do twenty push-ups. Crank up the Intensity. [1] Feb 25, 2024 · Do 5-10 minutes of light aerobic activity, like walking, jogging, or jumping rope, before working out to get your muscles loose and your blood flowing. Straighten your arms and rotate your palms forward. For instance, you might start with 15-minute sessions if you're very out of shape. First and foremost let’s get something straight. This arms workout contains eight different exercises: four for your biceps and four for your triceps. Agility drills. Incline Press-ups. Squats. We couldn’t call it the best arm workout if it didn’t include all the basic arm movements. Bend your arms and lower your body until Mar 3, 2023 · 4. Avoid arching your back or slumping over. Wrap Up. This is a good isolation exercise for the back and can be a great way to train the lats when you want to minimize arm usage. Let the weight hang straight down and slightly forward with your arm fully extended. Best Adjustable Dumbbells: SMRTFT NÜOBELL Adjustable Dumbbells. Hold for a Jul 9, 2022 · Off-set push up followed by a 1 minute elbow plank (4 sets of 10 reps) Straight arm raise with palms up followed by 1 minute reverse plank (4 sets of 20 reps) Dumbbell Arnold press followed by a 1 Oct 26, 2022 · Push-Ups. How to: Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip. However, it is totally possible to burn the same amount of calories Mar 18, 2021 · This workout will be better if you have a gym partner—which is good because gains like these shouldn't be enjoyed alone. Have your feet planted on Aug 9, 2019 · A 20-Minute Resistance Band Workout for a Tighter Core. The exercise forces blood into your forearm muscles, as well as gravity. Push back up to the start position Apr 16, 2020 · Arnold's Recommended Arm Exercises Biceps For Height (or Peak) Concentration Curls; Arnold Curls; Note: To perform Arnold Curls, begin movement with knuckles facing forward. Pause Nov 26, 2010 · Exercises: Lying tricep press and close grip bench press. Target Gender Male & Female. Oct 16, 2013 · Tip #5 - Aim for a minimum of 150 grams of protein per day. Keeping your core braced, raise the weights out to your sides until they reach shoulder height. Sets and Reps: 3 x 10-15. ra uj gh og li bw kz dy nb pu