RocketWorkout

Workout 1

  • Overhead Dumbell Press 4 Set 8 - 15 reps

  • Seated Dumbbell Triceps Extension 4 Sets 12 - 20 reps

  • Biceos Curls 4 Set 8 - 15 reps

  • Lateral Raises 5 Sets 12 - 20 reps

  • Dumbells Curls 3 Sets 12 - 20 reps

Burpee

Bodypart: Abs | Equipment: Body weight

Stand tall with feet shoulder width apart.

  1. Brace your core and drop into a high plank position by placing your hands on the floor, shoulder distance apart, then kick your feet behind you. Try to keep your back straight and abs engaged.

  2. Allow your chest to drop to the floor lightly, keeping elbows tucked to either side of the body.

  3. Push yourself up by extending your arms and jump your feet back so that they land just below your hands.

  4. Swing your arms up and jump as high as you so your feet leave the ground.

  5. Complete the required amount of reps.

Source: https://www.puregym.com/exercises/full-body/burpees/

Seated dumbbell overhead press

Bodypart: Trapezius Triceps Serratus Anterior | Equipment: Dumbbells

Starting position

  1. Holding a pair of dumbbells, sit up straight on a bench or chair, preferably one that supports your back.

  2. Raise the dumbbells one at a time to each side, and hold them at shoulder height, with your palms facing forward.

Execution

  1. Exhale as you press the dumbbells upward and inward until they almost touch over your head.

  2. At the top of the movement, shrug your shoulders to raise the dumbbells even higher.

  3. Inhale as you reverse the motions and lower the dumbbells to the starting position.

  4. Repeat.

Comments and tips

  • Keep your back straight.

  • For optimal back support, make sure your lower back is in constant contact with the back of the chair.

  • To raise heavy dumbbells into position, rest them on your knees and then kick them up into position one at a time.

  • Do not lock your elbows out at the top of the press. This will safeguard your elbows as well as keep the tension on your shoulders.

  • The seated position reduces your ability to cheat.

  • The seated dumbbell overhead press is also known as the seated dumbbell shoulder press.

  • Occasionally, perform the seated dumbbell overhead press with one arm at a time, as it will get more core stabilizer muscles involved and help you to develop unilateral strength.

All-Fours Triceps Extensions

Bodypart: Triceps | Equipment: Dumbbells

  1. With the weights on the floor next to your hands, grab a weight with your right hand and line your right biceps up to your ribs, keeping it glued there throughout this exercise.

  2. Extend your right forearm back until your right arm is completely straight and parallel to the floor.

  3. Bring you forearm slowly back toward the shoulder, pivoting from the elbow joint.

  4. Repeat this for 10 reps.

  5. Switch sides.

  6. Do three to five sets of 10 on each side.

Source: https://www.gymguider.com/the-ultimate-14-exercise-workout-for-sexy-sculpted-arms/

Barbell bicep curl

Bodypart: Biceps Brachialis Brachioradialis | Equipment: Barbell

How to do a barbell bicep curl

Barbell bicep curls are some of the most common exercises we see at The Gym Group, but how do you do them properly? This bicep strength exercise is all about maintaining a strong kinetic chain and squeezing those biceps as you curl the bar towards your chest. Keep reading to learn how to do a barbell bicep curl safely and effectively.

What is a barbell bicep curl?

Like other curls, barbell bicep curls are all about isolating your bicep muscles. Strong biceps help you perform heavier deadlifts, barbell rows, and many other compound movements – so it pays to give your biceps that extra attention. They work best as part of a well-rounded workout.

How to do a barbell bicep curl: a step-by-step guide

This is a relatively straightforward exercise, but don’t sacrifice form in favour of heavier weights!

  • Stand up straight, with your feet shoulder-width apart and your hands holding the barbell in an underhand grip. Your hands should be positioned just outside your hips.

  • Curl the bar towards your chest, engaging your core and keeping your chest up and shoulders back. You need to keep your elbows tight so that the biceps can be fully engaged. We find gripping the bar hard helps keep things nice and tight.

  • Feel for your bicep contraction, and hold it for a moment. We’re working our biceps here, so ensure you actually feel the contraction and pause in that spot before you lower.

  • Lower the bar, in a controlled manner forms the final part of the exercise. Aim to lower the bar in between 2 and 4 seconds.

  • Repeat, for as many reps feel comfortable.

There you have it – a barbell bicep curl. At first, keep the weight low so you can learn the right technique, then slowly increase the number of reps, then weight. If a barbell isn’t available, then you can still isolate your biceps with a dumbbell

Source: https://www.thegymgroup.com/exercises/arms-and-shoulders-exercises/how-to-do-a-barbell-bicep-curl/

Source: https://weighttraining.guide/exercises/barbell-curl/