Muscle Builder #3: Supersets
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Muscle Builder #3: Supersets

Supersets pair exercises for opposing groups of muscles. Do four supersets of these exercises per weight-training session. More details are available in the full "Fight Fat Over 40" from our June 2007 issue.

Dumbbell Squats & Dumbbell Lunges

Dumbbell Squats

Hold a dumbbell in each hand, arms extended with palms facing your sides. Standing with your chest out and feet shoulder-width apart, swat downward slowly keeping your back as straight as possible. Straighten legs to come back up and repeat.

Dumbbell Lunges

Hold a dumbbell in each hand, arms extended with palms facing your sides. Stand with your feet hip-width apart, facing forward. Step forward with your right foot and bend the knee and hip slowly as you descend. Lower yourself until the opposite knee is about 2 inches from the ground. Push up with your right leg (opposite leg should be used for balance only). Repeat on other side.

Two-Arm Rows & Push-Ups

Two-Arm Dumbbell Rows

Hold a dumbbell in each hand, with palm facing your side. Bend over at the waist, keeping your back flat. Extend your right leg behind you. Starting with your right arm straight, raise the dumbbell to your hip by bending at the elbow.

Push-Ups

Biceps Curls & Triceps Kickbacks

Biceps Curls

This exercise strengthens the biceps, or the front of your arms. As you improve, lift heavier weights.



Triceps Kickbacks

This exercise tones the backs of the arms.

A. Place your right knee on a chair and then lean over and rest your right hand on the chair for balance. Keep your left leg slightly bent. Holding a dumbbell in your left hand, place your left elbow close to your side with the dumbbell pointed toward the floor.

B. Keeping your elbow in place, extend your arm backward until it is almost straight. Be careful not to lock your elbow. Lower your forearm down but keep your elbow at your hip. Repeat 8-12 times, then switch sides.

Originally published on LHJ.com, June 2007.

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