Workout 36 — Bodyweight Home Workout Journal

Workout 36: Shoulders & Biceps

Shoulders Exercises

1. Stand upright, feet shoulder-width apart.
2. With a slight bend in your elbows, raise your arms upward and out to the sides, making a “Y” formation until elbows are aligned with each ear. Contract shoulder muscles.
3. Lower arms, maintaining control to complete one rep. 

1. Position yourself in a side plank, left shoulder over left elbow and body in a strong, straight line.
2. Reach the fingertips of your right hand toward the ceiling.
3. Engage your core and turn your torso forward. Bring your right hand down and position it between your torso and the floor, as though you were trying to twist and reach the rest of the room behind you.
4. Slowly rotate back to starting position. Repeat on the other side to complete one rep.

1. Stand in a doorway, facing the doorjamb, feet hip-width apart. Bend one elbow at 90°, make a fist, and place your fist on the wall. 
2. Press into the wall as if you were attempting to push through the wall and into your abdomen. Your shoulder should be engaged, but you shouldn’t move your shoulder at any point during this movement. 
3. Hold for a count of 5 and release. Repeat on the other arm to complete one rep. 

1. Stand upright with feet shoulder-width apart and a slight bend in the knees.
2. Stretch your arms out to your sides, parallel with the ground.
3. Engage your core and cross your arms over one another in front of your body.
4. Quickly bring them back to starting position.
5. Do the same, but alternating which arm crosses over the other. This completes one rep. 

Biceps Exercises

1. Stand in a doorway, facing the doorjamb, one foot in the doorway, the other on the outside of it.
2. With your hands positioned at chest-height, grip the doorjamb. Position your feet so they’re close to the doorjamb and in a narrow stance.
3. Lean your body back, extending your arms. This is your starting position.
4. Engage your biceps and slowly pull your body toward the doorjamb. When you reach the doorjamb, contract your muscle. This is one rep.

*Note: For added challenge, step closer to the doorjamb or even straddle the wall with your feet.

1. Grab a towel or t-shirt, hold it in both hands, palms facing upward and stand with knees slightly bent, feet hip-width apart.
2. Hold the towel out in front of you with your arms extended, and pull on both sides of the t-shirt or towel as hard, as you can as if you were trying to rip it.
3. As you continue to try to rip the towel or t-shirt, slowly curl your arms toward your body, as though you were curling a barbell.
4. When your hands reach your chest, slowly return to the starting position and repeat until the set is complete. Remember to KEEP trying to rip the towel throughout the entire exercise.
   
   
   

1. Position yourself on a chair, sitting with only your buttocks is on the seat, knees bent.
2. Take your left hand and grasp your right leg, under the knee. Your leg will serve as your resistance weight. Ensure that your leg remains “dead weight” through this exercise.
3. Engage your bicep muscles in your left hand and lift your right leg. Hold for a count of two, contracting your muscles at the top of the movement.
4. Return to starting position. Repeat for the opposite side.

1. Stand upright with your feet shoulder-width apart. Your elbows should be tucked in close to your torso and your palms should be facing your torso.
2. Keep your upper arm stationary as you contract your biceps and curl your arms directly upward. Continue to raise your arms until your biceps are fully contracted and your wrist is at shoulder-level. Focus on only moving your forearm.
3. After a brief pause, slowly begin to lower your arms back down to the starting position.