Fitness Followers

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When doing any weight lifting excercise if you want to gain muscle try a heavier weight and do more reps for example maybe a 30-35lbs and 10-12 reps for 3 sets. If you want lean muscle try 15-25lbs and 15 reps for 3 sets.
try to do each of these exercises 3 times each (3 sets)
and don’t forget to drink your water!!!

Arm Circles (good to start with it warms up the muscles and it’s not to hard. Try to do these for at least 2-3 minutes going forward and then backward…its gunna burn.)


Alternating Deltoid Raise


Arnold Dumbbell Press


Bent Over Low-Pulley Side Lateral (these are definitely a little more challenging, you might want a super lightweight at first, remember you can always substitute in a band or a dumbell..these pictures are just reference)
also, always make sure your back is straight and at an angle, you don’t want to hurt yourself


Front Two-Dumbbell Raise


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