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Exercise Database Archives - Shannon Jay Dougherty - Model, Trainer, and Lifestyle Coach
Feb 2012 26

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Posted In Arms

   21’s consist of 3 parts:  

 Set Up: Begin with Dumbbells by your side

Part 1: Curl Dumbbells halfway up until your forearms are parallel with the ground. Lower to starting position. Repeat 7 times.
Part 2: Curl the Dumbbells to the top, but lower only halfway, to the midpoint where forearms are parallel to the ground. Repeat 7 times.

Part 3: Perform the full range of motion for a normal bicep curl. Repeat 7 times.

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