Watch out for your face! Workout 4. Your elbows should go past your back as you bring the weight toward your chest Slowly lower the weights by extending your arms toward the floor.
The reason I put legs between back and biceps and chest and triceps is because triceps are a supporting muscle for both back and chest, so you want to give the triceps a few days to recover before you need to use them again.
This is to prevent your levels of cortisol from rising and to encourage the anabolic testosterone levels in your body instead.
Have a look in the workout section for a good routine that suits your needs.
I normally train in the gym two times a week, and once a week at home with dumbbells.
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