Disclaimer: Please consult your physician before attempting any exercise.
We will center the workout around 2 primary exercises, the Push Up and The Pull Up. These exercises cover all the muscles in the arms. Then we can add a few more isolated exercises for good measure.
First is the Push Up
Please see my guide on How to Progress Yourself with Exercise (the Push Up) or How to Start Training for proper instruction and modified versions.
After the Push Up lets do a Bicep Curl on the Suspension Trainer.
Start at an angle that suits your current fitness level. Keeping you elbows high and in place, with you arms curl yourself up until you fists reach your forehead or temple. Return to start.
When doing a Bicep Curl it is important to keep your elbows up and in place, other wise you change integrity of the movement.
Now lets do a Tricep Press on the Suspension Trainer. Start at an angle that is suitable to your fitness level.
Start facing away from the ST. Keeping you elbows about shoulder height and in place, bend your elbows so that your fists are in line with you forehead or temple. Push yourself back to start.
Next lets do a Dumbbell Reverse Fly. It is important to bend at your waist, other wise you will turn this exercise into shoulder raise.
Grab 2 Dumbbells. Bend over at your hips. Keeping a semi-straight arm raise the dumbbells to your side as if you are trying to fly. Think about squeezing your shoulder blades togther.
On to the Pull Up. Before we get into a full Pull Up you need to get familiar with what is called Scaption. Being able to perform Scaption will ensure that you are doing a pull up properly.
Start hanging from the pull up bar. Keeping your arms fairly straight, using what is called your scapular muscles, bring your shoulder blades back and down. Return to hanging and then repeat.
Scaption allows you to activate the big back muscles to allow you to pull up. Practice your pull up by doing Scaption first and then proceeding into a full Pull Up.
Scaption into a complete pull up. Pull your CHEST to the bar. DO NOT stretch your neck to appear like you are getting over the bar. Pulling to your chest is better that pulling to the chin.
If performing a complete pull up is too difficult you can use a chair to assist you.
Assisted Pull Up. Make sure to practice your Scaption.
Next lets do a dumbbell Shoulder Press. Standing tall bring your dumbbells to shoulder height. I like to hold them with what is called a neutral grip. With the bottom of your fist facing forward.
Holding your dumbbells with Nuetral Grip is safer for your shoulders.
Last we can do a dumbbell Hammer Curl. A Hammer Curl is also performed with a neutral grip with thumbs facing up.
Start standing holding your dumbbells at your side. Curl them up just past your elbows.
Perform this work out in the following fashion. Circuit 1: Push up, Bicep Curl, Tricep Press, and Reverse Fly. Circuit 2: Pull Up, Shoulder Press, Hammer Curl.
Perform 3-4 rounds moving from 1 exercise to the next within each circuit. After you complete Circuit 1 move onto Circuit 2. Number of reps is determined by you fitness level.
When deciding how many reps to do, perform as many as you can until TECHNICAL FAILURE, not MUSCULAR FAILURE. Technical failure is when your form breaks.