How does a “skinny girl” benefit from going to a gym? A 26-year-old details her physical and mental transformation journey.

Compound exercises are a great option when you’re limited on time. Movements like the static bridge to chest press require effort from your hamstrings, glutes, deep core, and pecs all at once — in 45 ...

Cable Overhead Triceps Extension – 2 sets x 10-12 reps Day 2 (12-20 reps) Dumbbell Seated Arnold Press – 3 sets x 10-12 reps. Rest: 75 seconds Incline Dumbbell Curl – 3 sets x 10-12 reps.

This isolates the triceps, promoting muscle definition and reducing the appearance of flabbiness. Stronger triceps help create that “sculpted” arm look when body fat is reduced. 4. Shoulder press ...

Overhead Tricep extensions To strengthen specifically, use isolation exercises with overhead tricep extensions. Hold the dumbbell in your hands over your head with your elbows bent.

Curl toes under and lift knees off the floor, raising hips toward the ceiling to create an inverted V shape similar to downward dog, but with forearms rather than hands on the floor.

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You’ll do bicep curls, back rows, shoulder presses, reverse flys, and overhead tricep presses. The goal is to pace yourself as you keep moving for the full 50 seconds.

Reps: Halfway hold for 30 seconds How to do it: Curl the barbell as you normally would, but stop once your forearms are parallel to the ground, with your elbows at about a 90-degree angle.

Hammer Curls — 10, 8, 8 Overhead Tricep Extensions – 15,12, 8+ dropset Reverse hammer curls — 8, 6, 6 (per arm) Tricep kickbacks — 12, 10, 15 Bicep curls with hammer finish — 12, 10, 8 ...

Workout 2: Close-Grip Bench Press, Overhead Tricep Extension, and Zottman Curl This workout engages the triceps and biceps through compound and isolation movements. The close-grip bench press targets ...