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WANT AN ENVIABLE UPPER BODY?
Got 45 minutes to spare? Sweat through these seven exercise and you’ll have arms like the model in these pages in six to eight weeks.
There is a common misconception many inexperienced female exercisers share when it comes to working their upper body – that of getting bulky and building too much mass in their arms. True, these exercises will help build muscle, but unless you’re taking steroids, bulk is not going to happen. Rather, you’ll be tightening and streamlining those batwings that are currently standing in for triceps. To get sleeveless-worthy arms, you must lift heavy. Your arms should be quivering on your last three reps. Your goal is to be exhausted after you finish this arm sculpting routine.
Don’t think an upper body workout is limited to just biceps and triceps; you must get some shoulder and chest work in there too. Again, most women are afraid of looking manly, but the truth is, nothing is more attractive than a well-defined upper body - chest and shoulders included - which, by the way will also make your waist look trimmer without a single crunch

Dumbbell chest press
Lie face up on a flat bench, holding dumbbells above midchest Slowly. inhale as you lower the weights so your elbows are at 90 degrees. Press the weights back up as you exhale, squeezing your chest muscles at the top of the movement. Avoid arching your back and do not lock your elbows at the top of the movement.

Incline dumbbell curl
Sit back on an incline bench with a dumbbell in each hand, arms hanging at your sides. Curl the weights up to shoulder level, then lower again in a controlled motion. Make sure your elbows are forward throughout the movement Once you return to the staring position, pause. This will help you avoid swinging the weights back up. Kristia says these curls-are great for overall biceps development.

EZ bar triceps extension
Sit on the end of a flat bench with your feet firmly on the floor and your back straight. Hold an EZ bar (or a barbell) straight above your head, with your hands six to eight inches apart. Slowly lower the bar behind your head. Return to starting position. Don’t move your elbows and upper arms. This exercise can also be done standing

Good Morning
Position a barbell across the back of your shoulders and gasp the ends with an overhand grip. Bend at your hips to lower your torso forward until almost parallel to the floor. Then raise your torso until hips are extended. Start with a very light weight and keep adding additional weight gradually to allow your body to adapt.

Rules to live by
As we all know, the key to a stellar upper body is not only in the training; diet plays a large role as well. Load your diet with plenty of muscle-building protein - fish , chicken, beans (chole, rajma, channa, paneer). One hard and fast rulet live by is, within one hour of training, restore your energy levels with a complex carb (banana, dalia porridge or whole wheat sandwich). If you’re not getting the results you want, chances are the problem is in your diet. If you’re new to weight training, aim for three sets of eight to 15 for each exercise in this routine. But where weights are concerned, heaviness really depends on the individual. Keep your pace as follows: up for a count of two, down for a count of three. The slower the better. You want resistance and control.
Triceps dip
Facing away from a flat bench, hold on to the edge with your hands shoulder width apart to support your body weight. Keep your arms straight without locking your elbows. The small of your back should be close to the edge of the bench. Keep your feet together and knees bent at about a go-degree angle. When in the start position, you should look as though you’re silting in an invisible chair.
To start the move, slowly bend your elbows to lower yourself as far as possible so you get a full range of motion. Return to the start position. When you’re ready, you can increase resistance by having a partner place weights on your lap.

Overhand biceps curl
Hold the bar with your hands shoulder-width apart, with an overhand grip. In a slow, steady motion, raise your forearms until they are almost vertical, then lower the bar in a slow arc back to the starting position. Keep elbows and upper body motionless with elbows level with the body.
Back press
Sitting on a bench with your back straight, hold a barbell behind your neck. Press up slowly until your arms are straight above your head. Don’t lock your elbows. Lower the barbell back to the starting position.

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