Gain Muscle and Lose Fat with TT Members November 07 Workout C

December 27, 2010

In this workout, you will start out with Single Arm Shoulder Press. Start by bracing your abs and placing one hand on your hips. Next, with your opposite hand, press the dumbbell straight overhead. Do all repetitions for one side and switch over to the other side.

After you’ve completed that exercise go right into a 2-Arm Dumbbell Row with an underhand grip. You will find that you’re really able to squeeze those shoulder blades together at the top of this movement, while also getting a good workout for your biceps.

From there, you will get down on the ground and perform a Close-Grip Dumbbell Floor Press. Now, the purpose of using the floor as opposed to a bench for this exercise is that it reduces the stress placed on the shoulders. So, with palms facing one another and your upper arms rested on the floor, press the dumbbells up, and then bring them back down.

After the floor presses, you will do a Standing 1-Arm Dumbbell Bicep Curl. I suggest that you find something to place your opposite hand on for balance, and then just curl the DB. In this position, you are better able to lift your max weight for this exercise. Once you have done all reps for one side, switch to the other side.

To finish of this workout, you will pair two abdominal exercises. The first is a Plank with Elbows on the Ball. So, place your elbows on the ball and feet on the floor, be sure to keep your body in a straight line and brace your abs.

The last exercise in this muscle gaining workout is the Spiderman Climb. To get in position, go down to the ground and position yourself as though you were doing a regular push up. Next, bring one foot up to just outside your hand and then back down. Alternate sides.

You want to make sure that you keep your hips down at all times, and if you are a beginner or inflexible, then only take your foot up halfway, slowly working your way up to your hand.

That’s it for all the exercises in this workout. Finish off with interval training for a powerful metabolism boost.

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