## The biceps curl

2 or 3 times a week
7 mins.
12 repetitions
+
1.5 mins rest
x 4

To build your biceps (front of the arm).

Take two objects of the same weight (bottles, food tins, etc.) to use as dumbbells.

- Stand with your legs slightly bent and with an object in each hand.
- Keep your arms along the side of your body, bend your arms and bring your hands up to shoulder height.
- Then release slowly and return to the original position.

## The dip

2 or 3 times a week
10 mins.
12 repetitions
+
1.5 mins rest
x 4

To build the triceps (back of the arm).

Take a chair and, above all, make sure that it is stable.

- Position yourself with your back to the seat of the chair and press on the seat with your hands making sure that your hands are shoulder-width apart.
- Your legs are bent and your feet are on the floor. Bend your arms and lower your buttocks towards the floor.
- Be sure to always brush against the chair during the movement. Then raise yourself by straightening your arms.

## The push press

2 or 3 times a week
7 mins.
12 repetitions
+
1.5 mins rest
x 4

To build your deltoid muscles (shoulder muscles) and trapezius muscles (muscles at the top of your back).

- Stand up and hold an identical weight in each hand. Place your hands at shoulder height with your elbows facing downwards.
- Start your movement by bending your legs slightly then extending them in order to help you to raise your hands over your head with your arms fully extended.
- Descend slowly with your hands at shoulder height.