Keeping core braced, draw shoulder blades down and back as you lift the weights above head in a Y position. Hold a dumbbell in each hand with palms facing each other.
Also (another personal opinion) I keep my concentration curls at the end of my routine (as a finisher...
Squat dead press bench curl dips bb calf raise Now, if you will excuse me there is a bunch of iron plates in my garage that need to be picked up, and put down repeatedly.
For legs I would warm up on the bike, then perform warm ups for the hamstrings, calves and then use the leg press with no weight for 20-25 reps, one set light on the leg extension, then depending on which leg exercise I was going to be performing first I would again use half the weight I would use on the first set.
I do some sort of ab exercise everynight before bed to help strengthen my core.
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