This workout will do it. The pec fly and incline press with dumbbells are among the best exercises, along with workouts that include the incline press and pec flies for targeting upper-chest development. Remember that your shoulders can be easily injured if you lower the weight too far.
Monday - biceps and triceps Bicep Curls on the machine 10kg barbbell curl - 10 full reps,6 half, quater till failure.
This is about HALF THE SPEED a normal rep is performed at.
To increase outer thigh sweep, squat with the feet close together....
Now, this means four seconds contracting, one at peak, and four on the return?
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