P
HYSIQUE
57 T
IP
Don’t be afraid of heavy weights—they are the secret to achieving a sexy, sculpted upper body!
SHOULDER PULSES
Shoulder Pulses keep your heart rate up and carve out the sexy, defined arms we all desire. This subtle move packs some serious sculpting punch—far better than the shoulder press machine at the gym!
MUSCLES TARGETED:
Biceps, anterior deltoids
WHAT YOU’LL NEED:
5- to 8-pound weights
The Steps
Pick up your weights and stand with your feet hip-width apart, knees slightly bent.
With your palms facing in, bend your arms to a 90-degree angle and raise your elbows to slightly below shoulder level. Maintain the angle so that the weights remain directly above your elbows.
Begin lifting your weights in small, upward pulses, making sure that your elbows never come above shoulder level.
Draw your abdominal muscles in and keep your shoulders down. You want to feel as though your rib cage is drawn together in the front, like you’re wearing a corset.
Note: If you have any rotator cuff issues, use lighter weights or no weights at all
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P
HYSIQUE
57 T
IP
Visualize what you want your muscles to look like—long and lean, no bulk!
ROWS
This move is a welcome alternative to the rowing-to-nowhere machine at the gym. With strong back muscles, you will stand taller and have better posture all day long without even thinking about it. Plus, who wants back fat?
MUSCLES TARGETED:
Upper back, posterior deltoids
WHAT YOU’LL NEED:
5- to 8-pound weights
The Steps
Pick up your weights and step your feet wider than your hips, keeping your feet parallel.
Bend your knees and lean forward from your hips at about a 45-degree angle. Keep your spine long from the crown of your head through your tailbone.
With your palms facing each other, reach your arms forward and then, squeezing your shoulder blades together, bend your right elbow and bring the right weight all the way up next to your rib cage.
As you extend the right weight back to the starting position, bring the left weight up to your rib cage. Continue alternating at a good pace.
You want to keep your elbows close to your body as you row—feel them skimming along your waistline.
