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Jeff Shepard
Trainer, outpatientMD.com
Welcome to outpatientMD.com’s Fitness Corner. Every month our in-house fitness expert Jeff Shepard will provide you with fun fitness routines that will help you “Get Fit….Stay Fit!” Follow along at your own pace but remember to push yourself in order to achieve maximum results. Three days a week, 30 minutes per day. That’s all it takes for you to start seeing results.
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Biceps
Toned biceps are extremely important to your overall look. Strong biceps allows you to handle everyday chores with ease and really set the tone for your appearance. Lets get those guns (Biceps) bulked up and toned! Carefully follow along and enjoy!
Movement 1
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Sit centered on your Stretch Ball; arms by your side, dumbbells firmly in hand. Select a dumbbell weight that you feel comfortable with. Sitting straight up on your balance ball, bring the weight up towards your shoulder. Pause, and return to starting position. Always keep your feet firmly on the ground for balance.
Beginners: 1 Set, 15 Repetitions
Advanced: 3 Sets, 15 Repetitions per set
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Movement 2
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Standing straight up with your resistance band firmly under both feet. Arms by your side, hands firmly gripping resistance band handles. Select the resistance band that best suits your fitness level. Curl resistance band up towards your shoulders. Pause, and return to starting position. Keep your feet shoulder width apart for balance.
Beginners: 1 Set, 15 Repetitions
Advanced: 3 Sets, 15 Repetitions per set
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