Want to gain some size? Go heavy!

DAY 3

Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the bar. Reverse the movement to lower your body back down. To make the exercise more dificult, place a dumbbell between your legs or use a weighted belt.

Sit comfortably making sure your knees are ninety degrees to the floor. Start with the weight at your side above your head (as shown). Raise the weight up without locking your elbows, keeping your abdomen tight. Lower the weight to the starting position.

To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close to your body. Lift until your elbows and forearms are level with the ground. Lower the weight slowly to the starting point.

To perform the Dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the more chest muscles are activated.

Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once the weight has reached the top, slowly lower it with control back to the starting position.

Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back should always be stationary. Once you have lowered the weight under control you can now raise it back to the starting position.

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