Total Body Workout

Gain muscle and lose fat by working out with weights two or three days per week. Beginners: One set of each exercise. Intermediate: Two sets of each exercise. Advanced: Three sets of each exercise. Gear: 2- to 10-pound dumbbells and a chair.


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Biceps Curl

This exercise strengthens the arms.

A. Let your hands fall naturally to your sides with your palms forward, a weight in each hand.

B. Keeping your elbows planted close to your body, bring the weights up to your chest, squeezing your biceps muscle. Then lower weight back to your sides. Repeat 8-12 times. (You can alternate arms instead of doing both arms at once.)

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