9.A compleate arms work out

1.Beginners-start with no weight (or light weight) and do for 1 set of 12-16 reps
2.Intermediate/Advanced: Do 2-3 sets of 10-12 reps with enough weight that you can ONLY complete the desired number of repetitions.
3.Warm up with 5 to 10 of light cardio or do warm up sets of each exercise with light weight.
4.Rest at least one day before doing this workout again.
5.Check with your doctor before you begin any type of exercise program.

Bench Press (Chest): Lie on a bench, step or floor and hold barbell straight up over chest with hands a few inches wider than shoulders, elbows soft. Bend elbows and lower the weight until your elbows reach no more than 90 degrees (going below that will involve your shoulders). Press weight back up, making sure not to lock elbows. Can also be done with dumbbells or on a chest press machine.

Lateral Raise (Shoulders):Stand with feet hip-width apart and hold dumbbells at sides. Keeping elbows slightly bent, lift arms straight up to the sides, stopping at shoulder level and lower back down. Keep elbows bent and don't go above shoulder level.

Barbell Row (Back): Stand in wide stance holding barbell in front of thighs. Bend knees and tilt the torso (back straight/abs in) forward about 45 degrees, straightening the arms so the barbell is out in front of knees. Keeping this stance, bend the elbows and squeeze the back to bring the barbell in towards the belly button and straighten back out.

Back Extension (Back): Lie facedown on the floor and place hands behind head (advanced) or fold them behind your back. Contract your lower back to lift your chest a few inches off the floor and lower back down. You can simultaneously lift legs for more intense exercise.

Hammer Curls (Biceps):Stand on one leg for a balance challenge and hold dumbbells at sides, palms facing the thighs. Bend the elbows and bring the weight towards the shoulders in bicep curl, taking care not to move the elbows. Lower back down (but keep tension by not relaxing all the way) and repeat. This version of curls involves more forearm than traditional curls.

Kickbacks (Triceps): Stand with left foot on step (or floor) and hold a weight in the right hand. Bend torso forward, keeping back flat and abs in, and rest left elbow on the knee for stabilization. Pull the arm up next to rib cage, elbow bent and straighten the arm out behind you, squeezing the back of your arm without moving elbow. Lower back down and repeat.

Deadlifts (Glutes, hamstrings and back): Stand with feet hip-width apart and hold weights in front of thighs. Bend knees slightly and tip from the hips to lower torso towards the floor, weights close to legs, stopping at mid-shin. Squeeze the butt and hamstrings to raise back up. Make sure back is flat throughout the movement and abs are in. This is NOT a squat, so don't bend knees.

Static Lunge (quads, hamstrings, glutes):Stand in split stance, right leg in front, left leg in back. Holding weights (or none), bend both knees and lower into a lunge, keeping front knee BEHIND the toe and knees no lower than 90 degree angles. Squeeze through the heel to raise back up.

Squats (quads, hamstrings, glutes): Stand with feet hip-width apart, abs in. Holding barbell on shoulders or dumbbells in hands, bend knees and lower body into a squat position as low as you can go, but stopping when knees are at 90 degrees. Pretend like you are sitting back into a chair (stick your butt out) and keep your knees BEHIND your toes. Push through the heels and squeeze the butt to lift back to starting position.