Welcome to the gun show-Part II

O.k., it's been over two weeks since we started on our arms. That should be plenty of time for you to have gotten a good start on your push-ups. Don't stop what you're doing, but now it's time to move on.

Here's the next step: pull-ups and curls.

Pull-Ups

It will be hard if you don't have access to a gym or any equipment to get pull-ups in, but if you are at the playground with your kids, using the monkey bars is a great substitute. No doubt about it, pull-ups are hard because you are using all of your body weight and gravity as resistance. When you first begin, you probably won't be able to do a full one. Start out half way up if you need to and then use some help to complete the rest of it (like a bench or chair or step). Try to use as little help as possible. Pull-ups work the shoulders, triceps, and back muscles.

Set a goal. Try 5 to begin with. Do as many as you can without assistance and then complete the rest with some assistance. Eventually you will see gains where you will do two, then three and so on. Always remember to complete your full set. If you set a goal to do 5, then do 5.

Curls

It's also time to start adding some light weights. This is where the curls come it. Get a set of barbells (one for each hand). Use about 2-5 pounds if you've never lifted before. Standing with your feet shoulder width apart, place your arms so that your elbows rest just inside your sides. Lift the barbells one at a time without rocking to complete the motion. The only thing moving on this exercise is your forearm to pull up the weight. Use your body as an anchor so that the movement is correct and complete. These work the biceps. If done correctly you will start to see results in a couple weeks.

That's it. Complete 3 sets of 10 resting between the sets for about 1-2 minutes (in the future we'll start what is called a superset where there is no rest so enjoy the breather while you can).