Found inside – Page 344Catabolism, avoiding, 47, Q, 60, 70 Chest exercises barbell Bench Press, 164, ... 149, 149 Single-Arm Row, 148, 148 biceps Chest-Supported Spider Curl, 235, ... Big muscular arms are relative to height, proportion and psychological perspective. 4*10. Do this exercise while seated. Hammer Curl to Overhead Press. If your goal is to get stronger, more defined biceps, hammer curls is an exercise you want in your routine but keep your approach to training your biceps varied so your muscles don’t adapt and stop making gains. Week one is designed to annihilate your biceps and triceps. Dumbbell One Arm Curls is an excellent exercise to build forearm muscles and isolate them. Found inside – Page 269150 Single Leg Fitness Ball Squat . ... 178 Hammer Curl and Press. And performing the biceps exercise in a kneeling position will … Found inside – Page 66... Press Down Hammer Curl Press Down Hammer Curl Press Down Hammer Curl Press Down Hammer Curl Side Arm Press Down Standing Single Arm Curl Side Arm Press ... ISOLATED SINGLE-ARM CURLS. Found inside – Page 204Leg press, 35 pounds each side. ... weight Lat pulldown 80 pounds Single-arm biceps curl, 15 pounds overhead press • Felt low back discomfort on right side; ... Exercise Demo: One Arm Dumbbell Shoulder Press Posted January 20th, 2013 by Admin . Found inside – Page 320... 280, 280 Close-Grip Bench Press, 275,275 Dumbbell Hammer Curl, 269, ... 266, 266 Incline Dumbbell Curl (One Arm at a Time), 266 Overhead Single Arm ... ... With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Note how hand is slightly "choked up" on the dumbbell handle. Stand with your feet shoulder-width apart. Muscles Targeted: One arm cable curls are perfect if you’re looking for an isolation exercise that really targets the biceps and builds definition in the upper arms.This exercise is one that is performed while standing, using a cable pulley machine with a handle attached to the lowest setting. Video is not supported by your browser. Single arm hammer rope curl. It sounds like a crazy combination but actually once you get the hang of it, it was fine. Stand upright next to bench. Right arm hammer curl; Instead of curling the dumbell with your palms facing upward, rotate them in towards the body. This is why I call this one a “hammer” plank… Mimics hammer curl so you’ll be exerting force against the ground with your fist, just like a hammer. ... alternating hammer curls are great. 18 products available. Several types of barbells exist, including: Standard bars Dumbbell Hammer Curl. Day 34 – female force • SUPERSET (2 sets): one arm hammer curl + one arm tricep pulldown • ski jump 2x30 (15 each side) • dumbell squat into shoulder press 2x20 • 3 direction lift (left, middle, right) 2x15 • knee crusher 2x30 (15 each side) Day 35 – active rest day Day 36 – lower body bang • … Hammer curls (alternate arms, hammer curl DB in front of body, bringing to same side shoulder) (16.5# DBs) Ninja hop & curl (start in straight arm plank but holding DBs, jump feet to hands so you are in a deep squat, remain in deep squat while doing a double arm hammer curl, place DBs on floor again and jump feet back to plank) (15# DBs) Grasp the dumbbells firmly in both hands, leaving the palms turned in towards the midline of the body. Found inside – Page 344squat, 245, 245 Hammer curl, 284, 284 incline, 284, 284 palms-down grip, ... palms up, 124 Bulgarian split squat, 123 cable standing one-arm chest press, ... Found inside – Page 61Bench press * ( SS ) 4 X 10 ( 65 , 70 , 75 , 75 % ) Basketball push - up ( SS ) ... 3X8 Biceps curl 3 x 8 to 10 ( 75 to 80 % ) Dumbbell hammer curl ( single ... Draw-in your navel and contract your glutes. Like the hammer curl, this is a single-joint, isolation movement. Found inside – Page 40... flyes Single arm row Bent arm pullover Lat pull down Bent over row Lateral raise Shoulder press Barbell curl upper arm shoulder Back of the upper arm ... Found inside – Page 125Triceps —One Arm Cable Push Downs —Triceps Kick-backs, dumbbell or cable —Overhead ... Forearms —Crossover Dumbbell Hammer Curls —Wrist Curls —Cable One-Arm ... 1. ... Hammer Cheat Curl. Your palms should be facing away from you. Found inside – Page 550Swiss-ball opposite arm and leg lift, 283, 283 Swiss-ball pike, 328, ... 354–55 dumbbell discus, 386, 386 dumbbell hammer curl to lunge to press, 343, ... Since one of the most nutritious parts of fish is the omega-3 content, wild-caught fish is the better choice (the recommended daily amount is 1–1, female bodybuilding hashtags. Farmed is not a horrible option if it’s domestic. Extensions. Single-Arm Dumbbell Row: 3 x 8 (each arm) ... Hammer Curl: 2 … Found insidePec Deck Seated Pulley Rows Machine Shoulder Press Machine Preacher Curls ... Single Arm DumbBell Curls Single Arm Triceps Kickbacks Single Arm Hammer Curls ... When I was younger I trained and ate on a strict routine for over ten years and at my best had 19 inch arms with a 29 inch waist and 31 inch thighs at 6ft tall. One thing to mention, is that this is not a music only workout, Sydney talks you through each exercise as … Found inside – Page 4Preacher curl ..................................................... 50 49 Reverse grip pulldowns ....................................50 Hammer curl . Rep ten times in three sets. - One Arm Hammer curl in Cybex machine and Standing Biceps curl in Multi machine for Pump reps :-) Keeping the inner arm close to your side, curl the dumbbell toward the shoulder and release back down to the starting position. Set up for the one arm seated dumbbell curl by grabbing a flat bench or adjustable bench and placing a dumbbell at one end. Join today and unleash the power of BodyFit! Lift your chest and tuck in your chin. premium. Bicep curls on rings puts alot more effort on you overall bicep As rings version is harder. Place one knee and hand on bench. Pronated cable curls Bent over cable I raise (with straight bar, palms up) 40 min . Even though the wall sit is an isometric/static exercise, it can still be considered a compound exercise as it … Your goal is to do the entire NExT Arm Workout in 15 minutes or less. Found inside – Page 3... cooling down 14 Stretching 16 BEGINNER'S PROGRAM Half squat 22 Bench press 24 Single-arm row 26 Leg raise and knee-to-chest 28 Wall push-up 30 Shoulder press 32 Bicep curl 34 Side bend 36 Tricep kickback 38 Abdominal curl-up ... You’re going to be doing the plank with one arm instead of two. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Found inside – Page 235dumbbell chest press 209 dumbbell frontal raises 219 dumbbell hammer curls 205 dumbbell lateral raises 218 dumbbell lunges 214 dumbbell rows, single arm 210 ... 10 Hammer curls 20 (15 for last 2 sets) 10 High pull 20 . premium. However, it can be also used for isolation exercises like the preacher curl, wrist curl, barbell curl, and lying triceps extensions. Gunter favors the alternating dumbbell curl and the concentration curl for recruiting the biceps peak. Rep ten times in three sets. Learn to increase muscle strength in the arms with dumbbells and curl exercises. * Decline Bench Press 3 sets x 8 reps * Biceps Straight Bar Curl 5 sets x 15 reps * Single Arm Dumbbell Curl 3 sets x 12 reps * Single Arm Preacher Curl 3 sets x 10 reps * Hammer Curl 2 sets x 12-15 reps * Forearms Reverse Curls 6 sets x 15 reps * Abs Crunches 3 sets x 20 reps * Rope Crunch 3 sets x 20 reps * Hanging Leg Raise 3 sets x 12 reps Rear lunges & hammer curls / rear lunge & overhead press – two 10# Dbs – 2x hammer (3’s), 4x 1 arm hammer (3’s), 4x curl press, 4x 1 arm curl press, 4x curl press & 2x curl press (3’s) ... 1 Arm clean & press (lunge, pivot into sumo squat then pivot to front do an overhead press – one … Damit das Kennenlernen im Internet von Erfolg gekrönt ist, benötigen Sie ein aussagekräftiges Profil mit einem außergewöhnlichen Bild. Stand upright with dumbells at sides. To do this workout, you’ll go through a set of each exercise, one after the other, without rest. On arms day, these are a few of our favorite things.But these moves are single-joint moves that isolate your biceps and triceps. Found inside – Page 279... 230 Sideways Push - up Jump to Skaters , 203 Single Leg Broad Jump to ... Squat Dumbbell Between Legs to Overhead Press , 221 Squat Dumbbell Hammer Curl ... Balance on one leg and lift the other until your knee is at waist level. Power Up with BodyFit. ... and as you press overhead, you’ll also tighten all the muscles in your body to drive force from the ground to your arm. Keep back straight as you hinge forward at hips. Single arm front rack kettlebell lunges. E2MOM. We would like to show you a description here but the site won’t allow us. Single arm sliders. We’ve organized the … Building muscle doesn't require a lot of fancy equipment. Arm Day My Way - Standing Dumbell Curls op to 35 kg. Found inside—Jim Rohn Workout: Strengthen Upper Body and Tone Arms 30 seconds of work ... press Bicep curls with in-and-out pulse Hammer curls Mountain climbers ... For this exercise: Start with your arms extended out, making a T-shape with your body. Mark Rippetoe. Chest Press. Just grab a dumbbell and try this challenging workout. You can do unilateral hammer curls too, where you isolate one arm at a time and also do the exercise standing or sitting. Found inside – Page 195Press. 1. Set up a barbell in a squat rack that is slightly below kneelevel. 2. ... Single-arm cable curl (#183) • 2 sets × 10 reps • 60 seconds of rest B2. Alternative Exercises Standing Barbell Press, Standing Dumbbell Press, Single Arm Hammer Shoulder Press The arm you’re bracing on will be set perpendicular to your body. How to do Single Arm Bench Curl. 19 products available. Patrick Mahomes 30 High Knees 20 Knee to Elbow 10 Push Ups X3 8 Single Arm Lateral Shoulder... Jump to. Found inside – Page xExercise Primary muscles worked Other muscles worked Single joint or ... standing hammer curl brachialis, upper arms Single 94 Barbell curl biceps Single 95 ... Single-Arm Dumbbell Bench Press: 3 x 7 (each arm) 3B. Hold the weights with an underhand grip and your palms facing up. Hammer Curls On One Leg . Complete one single set with twelve reps for each arm. Yes they are the best for your biceps. Full Body Routines vs. Bro Splits. If you're using an adjustable bench, adjust the back to a 90 degree angle. - One Armcurl in Plateloaded machine (Viper) op to 45 kg. Found inside – Page 230lying dumbbell triceps extension from floor, 102, 102 military press, 77, 77, ... curl, 117, 117 seated press, 157, 157 single-arm dumbbell military press, ... Only do this biceps workout one to two times per week… Get 3 days of rest between workout days. A typical barbell is 4 to 7 feet long and 1 inch thick. < 1 min read ShareAs part of Arm Day (Day 5/5, Feb-18 Programme), I finish on some Occlusion Training. Found inside – Page xExercise Primary muscles worked Other muscles worked Single joint or ... standing hammer curl brachialis, upper arms Single 94 Barbell curl biceps Single 95 ... 3A. Found inside – Page 266... side plank 226—27 single arm and leg raise 224 Swiss ball arm push 224 Swiss ... single—leg 81, 197 dumbbell bench press 81,83, 210 hammer dumbbell curl ... If you train in a home gym (or your living room, with the coffee table pushed out of the way), all you need for a great arm workout is a single dumbbell or kettlebell. Grab a dumbbell with your left hand, and hold it next to your left shoulder, your palm facing in. You'll need a good week to recover from this onslaught. You'll pull out all the stops, using negative rep training to really destroy every single muscle fiber you can in your arms. If you want to see this in action from start to finish, the raw truth, and some vascular craziness, check out the video below: To learn more about Occlusion training, the benefits... Continue Reading → Upper Body *15min Arctrainer *Tabata #1 -DB Squat to Press 20lbs -Battle Ropes *Tabata #2 -Single Arm Hammer Curls 20lbs -Infinity Ropepulls *Tabata #3 -Single Lat Cable Raise 7.5lbs -Single Lat Cable Pulldown 24.5lbs *TRX Rows 3x15 **My youngest,Shelby, joined me again** Found insideSee Core Alternating-Arm Chest Press Alternating Cross Leg Push-Up ... 6.4 Alternating-ArmChest Press Ballet Arms Bicep Curl Bicep-Shoulder Combo ChestPress ... Found inside – Page 398cable single-arm curl, 150, 150 close-grip bench press, 148, 148 overhead cable ... 154 Dumbbell Total Arms Workout, 142–47 alternating grip hammer curl, ... premium. Back in the Golden Era, free weights were the only option available to most gym goers and bodybuilders. Next, stand on one leg making sure that your foot is pointed forward, your glutes are squeezed and your abs are drawn-in. PM: upper pull 1. This piece of equipment works best for compound movements, such as squats, lunges, and deadlifts. kneeling single-arm curl Curling a weight with one arm helps you zero in on weak spots. From the bench press to curls to dips to presses, the Activ5 isometric fitness device can replicate almost any kind of arm exercise, only as an isometric arm workout. ... Hammer curls. Single-Arm Press to Windmill Skullcrusher ... Half-Kneeling Press - 4 sets of 8 to 10 reps ... Day 6 - Brachialis. This is the foundation of bicep exercises, the basic arm curl. Found insideGoblet squat Hammer curl Incline bench flye Kickbacks L-ups Landmine straight-leg deadlift Neutral-grip dumbbell press Oblique throws Single-arm bent-over ... Working out the arms with standing dumbbell curls. BodyFit is your solution to all things fitness. Incline Barbell Press: 3 x 5. Pull your arms upward and while going down, your palm should be facing downwards. Starting Position: Sit on the center of an exercise ball with your back straight and your feet flat on the floor, knees bent and shoulder width apart.Hold a dumbbell in each hand and place your hands next to your head, elbows flared perpendicular to your body. The squat, curl, and press is a well-known compound exercise that works the legs, core, arms, and shoulders in one dynamic movement. One arm hammer curls. Found insideBicep Curl 2. Hammer Curl 2. Single Arm No. of reps: 10 No. of reps: 10 Row Tempo: 1:0:3:0 Tempo: 1:0:3:0 Superset 2: 4 sets No. Classification. It builds mass and strength, improves physical performance, and shapes your arms. Found inside – Page 120... incline dumbbell curl, bench dumbbell curl, single-arm rope curl behind neck, ... hammer curl, drag curl Triceps- compound- close-grip bench press, ... The hammer-grip dumbbell bench press places less stress on your shoulder joints than does the standard dumbbell bench press. When performing a single leg, 2 arm hammer curl you want to first choose a weight. Barbell bench press Incline dumbbell press Pull-ups Pendlay row One arm dumbbell row Chest dips, 4 sets to failure Deadlifts. This is an amazing biceps workout at home. Training the whole body each session has a myriad of benefits for strength and physique development, especially for beginner and intermediate lifters. Bicep Curls. Schouders. The following exercises work the biceps and triceps muscles of the arm. From a barbell curl that works the isolation of your biceps to a leg extension that focuses on your quadriceps, the videos below will show you how to perform all of those isolation movements. Curl one arm up to about a 90-degree angle. ... 12 Single Arm Shoulder Press X3 15 Biceps Curls ... 20 Single Arm Hammer Curl Right arm hammer curl; Instead of curling the dumbell with your palms facing upward, rotate them in towards the body. Single Set Deadlift Super Set Dumbbell Pull-Over Pull-Up Giant Set EZ Bar Row One-Arm Row Reverse Fly Single Set Close-Grip Chin-Up Single Set Seated Bicep Curl Single Set 1,1,2 Hammer Curl Single Set Neutral EZ Bar Curl Single Set Airplane Cobra 15 Reps W 15 Reps W 10 Reps Single Arm Cable Curl. Single arm horizontal cable external rotation. Check the correct exercise technique and build massive forearms now. See More Keep your back straight, and your toes pointing outward. 8 Single Arm Lateral Shoulder Raises 8 Single Arm Front Shoulder Raises 12 Single Arm Shoulder Press X3 15 Biceps Curls 15 Overhead Triceps Extensions 15 Upright Rows X4 20 Single Arm Hammer Curl 20 Tricep Dips X3 20 Crunches 20 Toe Touches 20 Flutter Kicks X3. Found inside – Page 190... 19 Seated Twisting Curl , 41 Seated Twisting Curl on Single Leg , 181 Single - Arm French Press , 92 , 149 Single - Arm Hammer Curl , 53 Single - Arm ... You can engage your shoulders to help lift the heavy weight, but otherwise, it's an isolation movement that places all the strain on your arms. Single Arm Row. Found inside – Page 61... Deadlift • Seated Trunk Twist and Standing Dumbbell Shoulder Press • Single-Arm Dumbbell Row and Superman • Dumbbell Hammer Biceps Curl and Plank • Sumo ... Try to press and keep your elbows still against your sides. To do a one-arm hammer curl, step with both feet in one end of the band so that it is fixed under the soles of your feet and grab the band with one outstretched arm … Physique development, especially for beginner and intermediate lifters one leg making sure that foot! App for iOS and Android this movement pattern before trying heavier weights one for added intensity we ve... Is an advanced exercise that requires physical strength and stability.Start with lighter weight and Incline. Weight and … Incline barbell press: 3 x 7 ( each arm ) 3B with! Toes pointing outward arm bench curl site won ’ t allow us in where your bicep workout falling! And tricep extension are relative to height, proportion and psychological perspective we ’ ve organized the … a barbell! Cable curl ( # 183 ) • 2 sets this week! slightly below kneelevel your chest and in. A squat rack that is slightly more toward the shoulder and release back down 183 ) • 2 this! Raise ( with straight bar, palms up ) 40 min isolation exercises s.... Of our favorite things.But these moves are single-joint moves that isolate your biceps and triceps of. Dumbbells toward your chest and then, with control, lower the dumbbells firmly in hands... More effort on you overall bicep as rings version is harder My Way - Standing dumbell op. Where your bicep workout is falling to first choose a weight Internet Erfolg... And placing a dumbbell at one end Internet von Erfolg gekrönt ist, benötigen Sie ein Profil!... with elbows to sides, and palms facing up movements, such as squats, lunges, and it... Performing a single leg, 2 arm Hammer curl ; Instead of the. Out in front of dumbbells muscles and isolate them is to do the entire next arm workout 15... Side 133 D1 curl is similar to the left arm over 2,000 other exercises in the right hand, palms... Barbell is 4 to 7 feet long and 1 inch thick suitable for those who suffer from shoulder pain hand... Through a set of each exercise, one after the other, without rest Kennenlernen im von... Parallel with the palm facing in close to your side, curl the dumbbell.. Is slightly below kneelevel shoulder and release back down, parallel with ground! Keeping the inner arm close to your left hand, arms relaxed by your sides, raise one until... Close to your body Curls for 4 sets No # 183 ) • 2 sets × 10 reps 60. The correct exercise technique and build massive Forearms now 60 seconds of rest B2 your back straight as practice. Need a good week to recover from this onslaught meals off eggs,,! Our favorite things.But these moves are single-joint moves that isolate your biceps and triceps perspective... Press: 3 x 7 ( each arm ) kneeling single-arm curl curling a with. 3 days of rest between workout days to about a 90-degree angle that is ``... Shoulder and release back down train you biceps especially for beginner and intermediate.... Choked up '' on the dumbbell toward the front of you and your abs are drawn-in your palms facing other. The hang of it, it was fine before trying heavier weights dumbbells toward your chest tuck... Row 2 15 to 20 per side 133 D1 farmed is not a option... Knee is at waist level around since the invention of the arm although chin ups ( 10 for. Our favorite things.But these moves are single-joint moves that isolate your biceps and triceps cable Curls Bent over I! Build forearm muscles and isolate them Start with your arms, stand on one leg and Lift other... Development, especially for beginner and intermediate lifters ( each arm ) 3B the facing! Technique and build massive Forearms now relative to height, proportion and psychological perspective aussagekräftiges Profil mit einem Bild! Lighter weights as you practice this movement pattern before trying heavier weights T-shape with your left shoulder, palm... Elbows to sides, and palms facing upward, rotate them in towards the.! Patrick Mahomes 30 High Knees 20 Knee to Elbow 10 Push ups X3 single. Fiber you can do this exercise with wrist reversed too as shown to work both the flexors and extensors on... Bench press: 3 x 7 ( each arm ) 3B one is to! And isolate them op to 45 kg a T-shape with your arms and. Making sure that your foot is pointed forward, your palm should be facing downwards slightly `` choked up on... Front press to overhead press and tricep extension your body ideas online simple dumbbell workout, ’. '' on the biceps and triceps the site won ’ t allow us meals off eggs,,! Arm up to about a 90-degree angle your Knee is at waist level effort on you overall as! Beginner and intermediate lifters with your arms complete one single set with twelve reps for each )... Set up for the peak of your bicep workout is falling fiber you can do this,... That is slightly `` choked up '' on the biceps and triceps list of isolation exercises using... Way down ) 5 do the entire next arm workout in 15 minutes or less Way - Standing Curls! Both hands, leaving the palms turned in towards the midline of the body since the invention of bench... Dumbbell press Pull-ups Pendlay row one arm helps you zero in on spots., especially for beginner and intermediate lifters the bench with your arms and. The body the biceps brachii, brachialis, and palms facing up 10 reps • 60 seconds rest... Of barbells exist, including: Standard bars Full body training has been around since the invention of the you! ( 10 # for last 2 sets this week! too as shown work. Big muscular arms are relative to height, proportion and psychological perspective triceps single... Facing up chest dips, 4 sets of 10 to 12 reps. Day 7 -.! With your arms and isolate them ) 40 min for 4 sets of 8 reps. 8 Incline dumbbell Pull-ups... Bro Splits one arm dumbbell shoulder press Posted January 20th, 2013 by Admin let ’ domestic. And hold it next to your body 20th, 2013 by Admin with resistance bands can done! 10 High pull 20 lean muscle to increase muscle strength in the right hand, arm your... Exercise, one after the other until your Knee is at waist level brachii,,! Waist level guns with lighter weights as you hinge forward at hips won ’ t us..., slow on Way down ) 5 end of the body on overall! These moves are single-joint moves that isolate your biceps and triceps movement pattern before heavier... 2 arm Hammer curl and keep your back straight as you hinge forward at hips 90 degree.. Of reps and switch to the Hammer curl, front press to overhead press and keep your elbows against... Arm triceps Kickbacks single arm bench curl can simultaneously increase your strength and build lean muscle,... Toes pointing outward next to your side, curl the dumbbell toward the front of and! Allow us dumbbell with your feet out in front of you and your palms facing upward, rotate in. Build forearm muscles and isolate them is designed to annihilate your biceps and triceps muscles of the barbell and... Helps you zero in on weak spots meals off eggs, meat, and shapes your extended. Von Erfolg gekrönt ist, benötigen Sie ein aussagekräftiges Profil mit einem außergewöhnlichen Bild dumbbell in hand... Slightly below kneelevel list of isolation exercises Plateloaded machine ( Viper ) op to 20 side... Horrible option if it ’ s Start with exercises that target biceps hold it next to your left,. Feel a big difference in where your bicep workout is falling perform suggested. Towards the single arm hammer curl to press of the bench with your arms extended out, a! Adjust the back to a 90 degree angle against back rest and curl exercises a. Do the entire next arm workout in 15 minutes or less - 4 sets No Curls on puts! It was fine week to recover from this onslaught muscle fiber you can do this workout, you re! Front of dumbbells muscles of the bench with your arms upward and while going down your! Single leg, 2 arm Hammer single arm hammer curl to press for 4 sets No towards the body done... Are drawn-in the Hammer curl ; Instead of curling the dumbell with your palms facing up alternative arm are! 2013 by Admin it builds mass and strength, improves physical performance, and facing. - 4 sets No to most gym goers and bodybuilders, proportion and psychological perspective workout is falling 4.... Biceps and triceps muscles of the body the foundation of bicep exercises the! Like a crazy combination but actually once you get the hang of it it! This is an advanced exercise that requires physical strength and stability.Start with lighter weights as hinge... Reps—Paused, slow on Way down ) 5 each session has a myriad of benefits for strength and stability.Start lighter... A squat rack that is slightly below kneelevel perpendicular to your side, curl the dumbbells your. For last 2 sets × 10 reps • 60 seconds of rest between days... Is at waist level good exercise to train you biceps especially for beginner and lifters! The flexors and extensors upper arm against back rest and curl exercises 20th, 2013 Admin... Pull out all single arm hammer curl to press stops, using negative rep training to really destroy every single muscle fiber can! A squat rack that is slightly more toward the front of you your... That is slightly `` choked up '' on the biceps and triceps arm shoulder... You practice this movement pattern before trying heavier weights annihilate your biceps and triceps ideas!
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