You made it to the final exercise of this holiday training program. Time to do some biceps curls and Triceps Extensions. Do the curls (each arm) first. Then do the triceps extensions (each arm). They are your 12 bonus reps.
Any implement will do. There are a lot of great variations on these basic movements. A common mistake with curls is not fully extending the arm at the bottom of the curl. A common mistake with overhead triceps extensions is not fully extending the arms. Locking out the elbows fully is the only way to fully engage the triceps.
SEE ALL 12 EXERCISES: Click-Click-Click
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Be sure to go back to the LIST and print it.
Jason Rhymer, is the Training Department editor for Faith & Fitness Magazine. He is the president of Rhymer Fitness and a Z-Health Level IV Trainer. Drawing on science, faith, creativity and his personal fitness background, Jason meets the physical, spiritual and social needs of our reader. CONTACT JASON with training questions or ideas for our Training Department. For more training ideas read Jason’s Blog.
