Buddy Bis and Tris on the pole

Elisabeth of Live Once Pole Dancing and Fitness Studio taking us through a Buddy System bicep and tricep workout starting with alternating or uni-lateral bicep curls. The Buddy System is fine to use on a very smooth surface like the pole and there is a floating centre ring for your partner to hold onto. Next up is bi-lateral curls keeping the elbows up and leaning back. Keep the hands relaxed so it’s all biceps, keep it smooth and make sure you don’t rest at the top of the motion by putting too much weight forward on your toes. Now to the side for single arm biceps- go slow and controlled- this one is hard! Twist a bit to the back of the shoulders for that extra flex. Now single arm triceps alternating extensions and keep the shoulders still- just moving from the elbow joint. Now into double arm- start back with palms facing each other and behind the head and leaning forward slightly. Go down and get a good stretch and extend all the way through flexing the triceps and turning the palms down. www.LebertBuddySystem.com www.LebertFitness.com

Muscle Building Workout For Bigger, Rounder Biceps

Grab Your Muscle Building Workout Right Now at www.vincedelmonteworkout.com http Lee Hayward and Vince delmonte doing a “Las Vegas Pre-Club” Bigger Bicep Arm Workout Using Positions Of Flexion style of training. We start with Standing Bicep Curls, then Incline Bench Bicep Curls, and finish up with Concentration Curls. Each exercise is done for 4 sets 12-10-8-6 reps. With about 30-60 seconds rest between sets. Pyramid up in weight with each set by increasing the dumbbells by 5 pounds and dropping the reps with each set. More Muscle Building Workout coming up. Make sure to subscribe. Grab your muscle building workout right now at www.vincedelmonteworkout.com