Brazos Rutina de Entrenamiento

1. Holding a dumbbell in each hand,stand with your feet shoulder width apart.
2. The dumbbells should be resting on your thighs with your palms facing in.
3. Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
4. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
5. Return to the starting position slowly to keep tension on the muscles.
6. Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

1. Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
2. The bar should be level with the tops of your thighs.
3. Keep your arms extended with a slight bend at the elbows. This is the start position.
4. Exhale and using the sides of your shoulders lift the bar.
5. As you do so, raise your elbows up and out to the side.
6. Keep the bar close to your body as you raise it.
7. Continue  lifting the bar until it is just below your chin. Pause for a count of one.
8. Return to the start position in a single smooth movement. Inhale as you do so.
9. Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

1. Attach a straight bar to the low pulley on the cable station.
2. Stand facing the station with your feet shoulder width apart either side of the pulley.
3. Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
4. Keep your shoulders back.
5. Raise the bar straight up in one smooth movement, until it is just below your chin.
6. Hold for a count of one while squeezing your biceps and forearms.
7. Slowly lower to the start position and repeat.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the dumbbells to the starting position.
8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
5. Inhale as you return to the starting position.
6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.

1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
2. Keep your back straight and shoulders back.
3. Keep your arms fully extended with your elbows close to your sides.
4. Rotate your palms so that they are facing in towards you. This is the start position.
5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
8. Hold for a count of one as you squeeze your biceps.
9. return to the start position, rotating your wrists back to an underhand grip position.
10. Repeat.

This exercise can be performed by alternating between arms.

1. Set up a cable station with a straight bar attachment connected to the low pulley.
2. Stand close to the station, feet shoulder width apart either side of the pulley.
3. Grip the bar with a shoulder width underhand grip.
4. Keep your elbows close to your sides.
5. Curls your arms upward from the elbows in a smooth arc.
6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
7. Lower the bar back to the starting position in a smooth motion.
8. Repeat.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Stand straight holding a dumbbell in each hand with an overhand grip.
2. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
5. Pause for a count of one.
6. Inhale and slowly lower the dumbbell to the start position.
7. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
8. When both dumbbells have been raised and lowered in a cycle, that is one repetition.
9. Repeat.

This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.

1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.

1. Place a light-weighted barbell in front of you at your shins.
2. Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
3. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
4. Slowly lower the barbell to your hip. Repeat the movement.

1. Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
2. Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
3. Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.  
4. Lower the dumbbells back down to your sides, and prepare for that next rep!

1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
3. Slowly lower the plate to the starting position, immediately moving into the next repetition.

1. Start by standing to the right of a flat bench with a dumbbell on the floor to your right.
2. Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight.
3. Pick up the dumbbell with your right hand using an overhand grip.
4. Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor.
5. Extend your arm using your triceps to lift the weight until it is level with your shoulder.
6. Hold for a count of one while squeezing your tricep.
7. Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat.
8. Complete the set for your right arm before changing stance to work your left arm.

Only your forearm should move during this exercise. Keep your elbow in line with your shoulders at all times throughout the movement.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

1. Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
2. Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
3. Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
4. Slowly return to the starting position and begin again.

1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

1. Place a dumbbell on each side of a flat bench.
2. Place your right knee on the end of the bench.
3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
5. Keep your lower back straight. This is the start position.
6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
7. At the top of the movement, hold for a count of one and squeeze your back muscles.
8. Return to the start position inhaling as you do so. Repeat.
9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

1. Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
2. With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
3. Bend the elbows and lower the weights to either side of your head.
4. Extend your arms to return to the starting position.

1. Holding a preacher curl barbell with an overhand grip, carefully sit on a bench. Slowly lie back and bring the barbell above your head. Make sure that your feet are flat on the floor and your core is braced.
2. Keep the upper arms in place as you bend at the elbow and allow the forearms to slowly dip back towards your head.
3. Once the barbell reaches the bottom, pause and slowly push the barbell back to the starting position.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

1. Sit on a bench with back support.
2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

1. Set up an incline bench so the back rest is at about a 45 degree angle.
2. Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
3. Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
4. Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
5. Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
6. Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
7. Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
8. Hold for a count of one
9. Repeat.

1. Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
2. Sit on the bench placing your back firmly against the backrest.
3. Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
4. Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
5. As you inhale, lower the barbell slowly until it touches your upper chest.
6. Hold for a count of one while squeezing your chest muscles.
7. Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
8. Repeat.

If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.

1. Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
2. Hold the handles with an overhand grip. Your arms should be outstretched.
3. Bend your knees and hips slightly so that you are leaning forward, but not too far.
4. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
5. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
6. Slowly return to the starting position until you feel a slight stretch in your chest muscles.
7. Repeat.

1. Set up an incline bench at about 30 degrees.
2. Lie on the bench and hold a dumbbell in each hand with an overhand grip.
3. Make sure you keep your back flat and your shoulders pushed back
4. Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
5. Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion.
6. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
7. Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching.
8. Repeat

• Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
• Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
• With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
• When the dumbbells are parallel with the ground, pause, and return to the starting position.

1. Sit on a pec deck machine with your back flat against the back rest.
2. Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
3. Exhale and slowly push the handles together  squeezing your chest to the middle as you do so. Hold for a count of one.
4. Inhale as you return to the starting position in a controlled movement.
5. Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of  different machines with different placement of your forearms. With these,  place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

1. Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
2. Hold the handles with an overhand grip. Your arms should be outstretched.
3. Bend your knees and hips slightly so that you are leaning forward, but not too far.
4. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
5. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
6. Slowly return to the starting position until you feel a slight stretch in your chest muscles.
7. Repeat.