his training segment incorporates exercises designed to tone and strengthen the biceps, triceps and forearms. If you do not have access to dumbbells, don't worry. You don't have to purchase any equipment to use these training techniques. Household items such as books, soup cans, or water bottles (make sure they are full), work just as well. A table or any other flat surface can be substituted for a weight bench.

As with any new exercise regimen, you should begin slowly and gradually add to your workout routine. It is a good idea to pace yourself according to your increase in strength and your comfort level. Moving ahead too quickly can cause injury and may easily discourage you from sticking to your exercise program.

As always, begin with the introductory upper body stretch in order to avoid straining your muscles.

Standing up, feet a little wider than shoulder width apart, knees slightly bent and relaxed, buttocks tucked under, abdominals in, chest high, shoulders down and back.

1)
Inhale as you raise your arms, exhale as you lower them. Keep the knees slightly bent. Do this four times slowly.

2)
Grabbing the head with the left hand - gently pull the head to the left side so that the ear falls to the shoulder, stretching the neck. Repeat for the other side. Do this four times slowly for each side.

3)
Interlock fingers, palms facing upward, press up extending the arms, feeling the stretch in the triceps. Relax the arms and then repeat the stretch four times slowly.

4)
Stand with the left arm raised and bent. Grasp the left elbow with the right hand and gently pull it back. Pause, then change arm positions to stretch the right arm. Do this movement four times slowly.

5)
Swing both arms up in a outside arc, inhaling up (imagine that both your arms are tracing a big circle), then exhaling down - retrace the circle. This equals one count. Make sure to go slowly and feel the stretch. Do this movement four times.

I recommend starting with one pound weights and gradually progressing to seven pound weights. Performing each of the following exercises through the whole range of movement is important. If you are unable to do so, you should reduce the amount of weight you are using.

For each exercise, you should perform a set of 10-15 repetitions, increasing the number of sets according to your increase in strength. Ideally, you should begin with one set of 10-15 repetitions and progress to three sets before increasing the amount of weight you use. Once you are able to comfortably complete three sets of a specific exercise, you should increase the amount of weight you use for that particular exercise only.

Seated in a chair or at the edge of a bench, legs slightly apart.

1) Biceps

Grasp dumbbells in hands, arms down at your sides, palms facing straight ahead in the direction that you are looking. Bend at the elbow without moving your upper arm, curling your right arm up until your forearm meets your bicep muscle and/or you can not bring your arm up any further. (Be sure to keep the wrist in a locked position). Then, slowly lower the arm back to the starting position while simultaneously curling the right arm upward, using the same form and technique. Complete 10-15 repetitions with each arm.

Grasp dumbbells in hands, palms facing inward at sides. Beginning with your right arm, slowly curl the weight upward until your forearm reaches your bicep and/or you can not bend the arm up any further. Again, be sure to keep your wrist in a locked position. Slowly lower your right arm back to the starting position while simultaneously curling the left arm upward using the same form and technique. Continue to repeat this arm movement for 10-15 repetitions with each arm.

Seated concentration curls:

Starting with your right arm, grasp a dumbbell in your right hand and position your right elbow inside the middle of your right thigh. You may have to lean over a little to get into this position. Place your left hand on your left knee for support. Begin with the right arm down, extended fully. Slowly curl the weight upward until your forearm reaches your biceps and/or your arm is fully bent upwards, keeping your palm facing upward and toward you through the entire movement. Then, slowly bring the arm back down until it is fully extended. Make sure that you are sitting on a surface that is elevated enough so that the dumbbell will not hit the ground when you fully extend your arm. Perform 10-15 repetitions and then repeat with the left arm.

2) Triceps

Beginning with your right hand, hold a dumbbell over your head, right arm vertically extended. Keep the upper arms and wrists rigid as you lower the dumbbell behind your head until your right forearm touches your right bicep muscle. Pause for a moment, then raise the weight back to the starting position. Perform 10-15 repetitions and then repeat with your left arm.

Standing up, feet slightly apart.

Bent over extensions:

Grasp a dumbbell with your right hand - palm facing inward toward your body. Bend forward until your upper body is parallel to the floor. With your knees slightly bent, place your left hand on your left knee to support your weight. Bend your right arm to a 90 degree angle, keeping the upper portion of the right arm stationary so that your upper arm remains parallel to your torso and the floor. Now, you are ready to begin. From this position, slowly extend your right arm behind you until it is nearly straight. Wait for a moment, then lower your arm back to a 90 degree angle. Perform 10-15 repetitions and then repeat with the left arm.

Lie on your back on a bench or other flat surface.

Supine tricep extensions:

Beginning with your right arm fully extended, hold a dumbbell upward over the middle of your chest, slightly towards your right side. Rest your left arm by your side or on your stomach. Keeping your right upper arm motionless, slowly bend your right arm at the elbow until it almost reaches your chest. Pause, then return to the right arm vertical position. Complete 10-15 repetitions, then repeat with your left arm.

Seated in a chair or at the edge of a bench, legs slightly apart.

Palm-down wrist curls:

Grasp a dumbbell in your right hand, placing your wrist over your knee and resting your forearm on your thigh. Your palm should face downward and your wrist should hang over your knee to allow a full range of motion. Rest your left arm on your left leg. Beginning with your right wrist bent down, curl it up as high as possible, pause in this position before bending the wrist to the downward position. Upon finishing 10-15 repetitions, repeat with your left arm.

Begin with your right wrist. Grasp a dumbbell in your right hand, placing your right wrist forearm on your thigh, wrist hanging over your right knee to allow a full range of motion. Your palm should be facing upward Rest your left arm on your left leg. Begin with wrist bent downward, then slowly curl it up as high as possible. Pause, then bend back to the downward starting position. Perform 10-15 repetitions then, repeat with your left arm.

4) Cool Down

After your workout, you should give your muscles time to cool down. To do so, you can repeat the upper body stretches that are listed at the beginning of the workout, or simply take a fifteen minute period to relax the muscles you have just trained. Congratulations! Keep up the good work and I'll see you soon for our next workout together.

Please consult your physician before you begin this, or any, exercise program. [Responsibilities]