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A N N E X E S

ANNEX 1

Just as offered at the beginning, I am going to show you how to work out with no weight the muscles that in these routines need of it, this is, dumbbells utilization. 

These exercises must be performed when stood up.  Do Not give too much importance to how you’re standing nor how you place your feet, you should stand up as usual, though: with both your legs at the level of the bones of your shoulders, at the same vertical level and with your lower back straightened. 

Note: If your top resisting force is lower than the one for the exercise itself, then you'll need weights. This is good for getting you out of trouble somehow whenever you don't have access to weights in a particular occasion. It's very good if you're hand injured, for example, for the biceps and forearm curl exercises, the point of resistance may be further from your wrist, instead.
  


1st  Exercise.  Upper forearm, (outer forearm)

You place yourself just as in the picture, arm at squad with the forearm and with the hand palm facing downwards, you must try to bend all down your wrist and then raise it all up without moving your arm, just your wrist, for that you put pressure with you other hand’s fingers in a way that locomotion of the hand is difficult when trying to raise back your wrist, put enough pressure for it to be hard yet possible to accomplish the desired reps.  The Index, Middle and Ring fingers go just below the knuckles (the ring knuckle actually), the ring finger just below the knuckle of the middle finger of the opposite hand.  Then you switch hands and so on until you complete the desired sets.    


Upper forearm, outer forearm. No weights, at home, starting position
Starting position


2nd  Exercise.  Lower forearm, (inner forearm)

Start from making the same previous exercise but now with your hand palms facing upwards.  The ring finger of the opposite hand (hand 2) goes at the level of the calluses on the other hand (hand 1), the ring finger (hand 2) over the calluses of the middle finger of the other hand (hand 1) and supporting only the same ring, middle and index fingers (of hand 2). You will appreciate all of this better in the video; you can also perform the exercise with the thumb finger only (of hand 2).    What we are trying to provoke here is the tension and opposition to the movement, always measuring yourself as for the same parameters of the previous exercise.  It is better with the thumb finger.  



Lower forearm, inner forearm. No weights, at home, with the thumb, starting position
With the thumb, starting position


Lower forearm, inner forearm. No weights, at home, with the thumb, final position
With the thumb, final position


Lower forearm, inner forearm. No weights, at home, with the 3 fingers, starting position
With the 3 fingers, starting position

3rd  Exercise.  Upper forearm (outer forearm)

Starting from the same position as for the former exercise you just invert the sense of the movement, this is, you start since all your wrist is in the highest position, so the outer forearm is worked out, just as in the first exercise.  The opposition here is done with the index To little fingers of the opposite hand supporting the index finger just under the knuckle of the same index finger but of the opposite hand.  To avoid confusions we always recommend you to go from the illustrations.  



Upper forearm, outer forearm. No weights, at home, starting position
Starting position


Upper forearm, outer forearm. No weights, at home, final position
Final position

4th Exercise.  Upper forearm (outer forearm)

Just as in the first exercise, with the hand palm facing downwards, this time with your fist and with your arm at squad with your forearm, with your opposite hand this time you hold your arm’s wrist, you grab it with all your fingers with a “prone” grip.  This exercise is for the outer forearm and it involves the biceps indirectly, here you have to lower your forearm all the way down, without moving the elbow from where it is and the opposition you make it when trying to put back again the arm in squad with the forearm.    


Upper forearm, outer forearm. Inverted curl. No weights, at home, starting position
Starting position.  Inverted curl

Upper forearm, outer forearm. Inverted curl. No weights, at home, final position
Final position.  Inverted curl


5th  Exercise.  Biceps and upper forearm (outer forearm).  In hammer.

This exercise is the same as the previous one, but with the arm in hammer position, this is in order to work out exactly the same that you worked out in this exercise in its first routine version.    


Biceps and upper forearm (outer forearm). Hammer curl. No weights, at home, starting position
Starting position


Biceps and upper forearm (outer forearm). Hammer curl. No weights, at home, final position
Final position


6th and 7th Exercise.  Biceps  

It comes from the same position as for the previous exercise; always holding your wrist in the same way with the opposite hand but the arm position can be that one of its routine 1 version for “closed or normal curl” or that one for “open curl”. 
 



Biceps curl. No weights, at home, starting position
Starting position


Biceps curl. No weights, at home, final position
Final position


8th and 9th Exercise.  Trapeziums  

The trapeziums can also be worked out this way, holding the Final position of the tie (8th) and of the exercise of shrinking shoulders in which you try to raise up the shoulders all the way up, trying to touch your ears with these ones (9th).  Hold the position from 30 to 60 seconds so that would equals one set of the traditional exercise.  

Dynamic tension. No weights. At home. Trapezium
Eighth exercise


Dynamic tension. No weights. At home. Trapezium
Nineth exercise


The link to see the compilation of all these exercises is as follows: 



ANNEX 2

Just as offered, I am going to show you how to easily build yourself your own routines so you change them each 6 to 8 weeks so your body never really gets used to them, which is important for your constant physical progress. 

It is really simple, the best way to explain how you get this is: Alternate and combine in between them the exercises of both routines formerly taught so far, make sure you always make the same amount of exercises for each of the muscles; change the order, as much as the same muscle exercises as in general (work out first one muscular group and then another one, next time do it the other way around and so on play with all the mentioned muscular groups.  Note: Do Not alternate exercises of one muscle with the other’s one, it is better to finish one muscle up and then work out the another one).  

Remember always to stretch and to warm up the muscles before starting working them out hard, just as previously written in routine 1.  Stretch as well after finishing one muscular group up just as previously shown, choose the stretching that you like the most or the one that is most of your convenience, in the case that there are several for a same muscular group in between both routines. 
 

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