20 DAYS ARMS AND LEGS

Do a full range of motion. Keep the lower back in a neutral position by assuming a posterior pelvic tilt. This will ensure that your hips are neither too high or too low, allowing your proper target point (the chest) to reach the ground first. Make sure to keep your neck as neutral as possible throughout the movement! Hand placement - laying face down on the ground, simply reach your arms overhead and then slide them down until your elbows are at about 45-60�. From here, slide your hands down to about shoulder height and press your body up. Make sure your hands are rotated outwards, to about 2 o�clock. Unshrug your shoulders - keep your shoulder blades back and down throughout. Unshrug the shoulders at the top of the movement and keep them unshrug - do not clench the scapulae when you are at the bottom. Imagine bringing your bicep forward. Instead of going straight up and down, you want to push your body at an angle, similar to what you would do with a bench press. By slightly pivoting off your toes, you will be able to descend forward and then push yourself up and back. This will also allow you to keep your elbows stacked over your wrists, which is key for proper pushup mechanics. Go slow and controlled - 2 seconds on the way down and 2 seconds on the way up.

Get in the standard pushup position, by placing the hands shoulder width apart and your feet hip-width apart. Keep your core tight and straight back. Push your torso backward and raise your butt up in the air. Keep your arms, back, and legs in a straight position In this position, your body will form an inverted V (downward dog) Bend your elbows to lower your upper chest close to the ground while still keeping the butt up. While your chest closes towards the floor, scoop your head upwards, while arching the upper and lower back. Straighten your arms and push your chest in the upward direction, forming an Upward-Facing Dog Position in yoga. Make sure to keep your chest forward and shoulders blades pulled together, with legs staying tight and active. Return to the starting position, and repeat the desired number of reps.

Walk the feet towards the hands. Keep all the weight on your toes while doing these. At the top position when you've pushed overhead, shrug the shoulders up to complete each rep. This will ensure you are doing a full range of motion, so you will build strength, flexibility and size. Get the head in front of the hands. The further you lean forward during dynamic pressing exercises, the more the shoulders are going to work.

Grab a chinup bar using an underhand grip with your hands placed 6 to 8 inches apart. Hang at arm's length�also known as a dead hang�pointing your legs slightly in front of you to form a wide C. Now press your thighs together and brace your abs; your body should remain rigid for the entire movement.

Using a pronated grip, grasp the pull bar with a wider than shoulder width grip. Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats. Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.
To decrease bicep involvement, use a false (thumbless grip). Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine. If the bar is high enough, keep the legs straight and in front of the body in a hollow body position. Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs. The pullup is completed when the lats are fully flexed, don�t continue pulling and compensate with the pecs. When this occurs, the elbows will flare up behind the body, the shoulder will round forward, and you�ll begin to feel pressure in the front of your shoulders. A lifter�s segment length will determine whether or not they can actually get their chin over the bar, it�s not an absolute for everyone. Lower to almost full extension of the elbow but avoid locking out completely as this can place excessive strain on the ligamentous structures within the elbow and shoulder. If you can�t complete a single bodyweight pullup, start with slow negatives (add weight when these can be accomplished under control) or flexed arm hangs in the top position. Ditch the straps and kips, neither one is necessary or recommended.

Sit on a bench, hold two dumbbells at your sides with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders, twisting your palms to face your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat.

Start by standing with feet shoulder width apart and holding two dumbbells at shoulder height, palms facing toward each other. Raise both dumbbells, ending with arms extended overhead and then slowly return to start position. This exercise allows you to get your elbows out in front of your body into that scapular plane so you can press overhead more safely without risking impingement of the shoulder. It also allows you to effectively overload the shoulders with dumbbells, but keep in mind that you�ll be able to make smaller jumps in weight with dumbbells than you would with a barbell.

Set up for the dumbbell tricep kickback by grabbing a flat bench and sitting a dumbbell on the left-hand side at one end. Position yourself on the left side of the bench with your right knee and right hand resting on the bench. Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward. Tuck your left upper arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm. This is the starting position. Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended. Pause, and then lower the dumbbell back to the starting position. Repeat this movement for desired reps and then repeat using your right arm. Keep your head up and your eyes facing forwards, as this will keep your back straight. Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the dumbbells back to the starting position. Keep your body as still as possible, moving only your forearms.

Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions. NOTE: There are a few essential things to watch for when doing this exercise. First, avoid swinging motions or overcompensating with your shoulders. Keep your pelvis tucked and core engaged to prevent shifting during the concentric phase of the exercise. If you struggle with shoulder or back compensations, stand against a wall and don�t allow your back to come away during the movement.

Anchor: Not required. Attach a handle to each end of the band(s). Stand on the band(s) hips width apart. Now grip a handle in each hand and stand up straight with your back straight, head straight, chest up, and stomach tight. Your arms should be straight with palms facing your thighs, on top of your thighs Raise your arms up, until your hands are at eye level. Keep your hands 6 inches apart as you raise your arms.

Select the desired weight from the rack and position an adjustable bench at 90 degrees. To get into position, sit in an upright position and lift the dumbbell to the top of your shoulder. Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead. Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps. Repeat for the desired number of repetitions. Don�t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection. Keep the head in a fairly neutral position, don�t allow the neck to jut forward as this may place excessive pressure on the cervical spine.

Stand with your feet shoulder-width apart, holding a dumbbell upright in each hand so that they run parallel with your body when held in front of you. Let them rest along your thighs. Brace your core and keep your elbows tucked as you curl the dumbbells toward your shoulders. At the top, pause and squeeze, adding a slight supinated twist to better target your long head bicep. Reverse the movement, maintaining a slow controlled motion until you reach the starting position. If you struggle with swinging or upper body compensations, you can also perform hammer curls seated on a bench. The primary difference between the hammer curl and traditional bicep curl is the 90-degree shift in dumbbell positioning, holding them upright rather than in an underhand grip. This subtle shift effectively puts more focus on the long head of the bicep.

Start position is standing with dumbbells in each hand at shoulder level. Explosively push the dumbbells straight overhead and lower, pushing the glutes out and hinging at the hips. Repeat with controlled, fast explosive motion. This exercise allows you to apply extra power by using the legs to drive from the ground up. Effectively loading the hips will help you apply force, strength and speed to the movement because you will utilize the biggest muscles in your body (legs and glutes).

Anchor: Secure the band(s) to the door with the door anchor at waist height. Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside. Stand 3 to 4 feet from the door while facing the door. Bend forward at your waist so that your back is almost parallel with the floor. Position your arms up, with your upper arms parallel with the floor, elbows tight to your side and hands right below your chest. Push your hands back until they are by your hips, and your arms are straight. Keep your upper arms parallel with the floor and elbows tight to your body throughout the movement.

Perform a chin-up and slowly lower down in the position where the most tension falls on your biceps. Stay as much as you can, then lower down to dead hang and pull yourself up again to chin-up. Repeat.

You�ll have that little reprieve when the dumbbell is closer to your chest, which will help you keep these going until you rep out. As soon as you�ve reached failure, you�re finally finished with the set. That is a great option with dumbbells only to create an incredible metabolic effect that�s going to help you achieve hypertrophy in the shoulders.