When it comes to fitness, Jennifer Lopez is known for setting the bar quite high. Like, just look at her? Talk about what exercise and healthy eating can do. While we can't promise you'll look like J Lo, but the ahead exercises are guaranteed to sculpt your arms, back, and butt. If you want a full workout plan to build muscle, follow this four-week plan.
1Bicep Curl
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The bicep curl will help you get more defined biceps. It also works your deltoids which are one of the shoulder muscles.
Start by holding a dumbbell in each hand at the sides of your body.
Keeping your elbows close to your side, slowly raise the dumbbells to your chest.
Moving with control, lower back to the starting position.
The single-arm row targets your lats which are one of the largest muscles in the back.
Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
The cable pullover targets your back, chest, and abs.
Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
Next, select the amount of resistance you want: 10 to 15 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.
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4Bent-Over Row
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The bent-over targets your lats and your rhomboids, which are muscles in your upper back.
Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.
The pull-up works muscles in your upper body like your lats , biceps, rhomboids (another back muscle), and more.
Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
This counts as one rep.
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6Hammer Curl
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This popular variation works the biceps for a slightly different angle than the basic bicep curl.
Stand hip-width apart with dumbbells in hands resting by your sides. Your palms will be inward, facing your thighs.
Begin by bending at the elbow and raising the dumbbells up to your shoulders. Keep your wrists straight throughout the movement. Only the lower portion of your arm should move. The upper arm stays stationary, close to your sides.
Slowly lower the weights back to starting position.
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7Bent-Over Reverse Fly
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Work the back of your shoulders, upper, and middle back with the bent-over reverse fly.
Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
If you want to get more ab definition, you've got to work your rectus abdominis muscles (aka the six-pack muscles). This move will definitely sculpt your abs.
Start seated on the ground or on a weight bench. Place your hands about an inch behind your back with your fingers facing forward. Your feet should be on the ground.
Lift both feet up off of the ground and extend both legs as you simultaneously lower your upper body. Be sure to get full extension at your hips and legs.
With control, bring your legs back to your chest without touching the ground with your feet and return to the starting position.
This move will strengthen your core while sculpting your six-pack muscles.
Position yourself on a vertical bench with your back flat against the back support and your hands firmly gripping the handles.
Pull both knees up into your chest, and with control, lower them back down to the starting position.
From here, fully extend both legs and lift them up until you've reached parallel (or as far as you can go). Lower your legs back down to the starting position.
This completes one rep.
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10Russian Twist
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Work your obliques and challenge your core stability with the Russian twist.
Sit on the floor with your knees bent. Pull your abs to your spine and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
Reach your arms out in front of you and twist your torso to the right, then to the left, to complete one rep/rotation.
Strengthen your six-pack muscles and target your lower abdominals with the lying leg raise.
Begin lying on your back on a flat bench. Bend your arms, and grip the top of the bench. Your hands should grip the bench by your ears; keep your elbows in tight.
With control, engage your core and lift your legs up toward the ceiling. Your hips should raise up and off the bench.
Lower your legs back down to the starting position as slow as you can with control.
This counts as one rep.
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12Side Elbow Plank
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Work your deep core muscles and obliques with the side plank.
Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
Stagger your feet so your left foot is just in front your right, or stack the heels.
Reach your left arm up toward the ceiling, which will help you lift your waist.
Strengthen your chest, the front of your shoulders, and lats with the bench press.
Grab a set of dumbbells, and sit on a flat workout bench.
With one dumbbell in each hand resting on your thighs, lie back onto the bench.
Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
Inhale and lower the dumbbells to the sides of your chest with control.
This counts as one rep.
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14Renegade Row
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Strengthen your back and abs at once with this move.
Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.
Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips facing down.
Lower weight for one rep; repeat on the opposite side.
Work your glutes and hamstrings with the Romanian deadlift.
Stand upright holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at the hips (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
Now squeeze your glutes to slowly pull yourself up (don't use your back).
Strengthen your glute muscles with the weighted glute bridge.
Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
Lower down to the ground; this is considered one rep.
Strengthen your quads, hamstrings, and glutes with the hex bar deadlift.
Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
Stand in the center of the hex bar with your feet hip-width apart.
Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
Squeeze your glutes at the top of the lift to ensure you get full hip extension.
Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one repetition.
If you want to transform your butt, you've definitely got to start doing barbell hip thrusts.
Sitting on the floor with your legs extended, rest your back against a stable bench.
Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
With control, lower back down to the ground.
This is one repetition.
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20Single-Leg Bridge
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Target your glute muscles with the single-leg bridge.
Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor. This completes one rep.
Strengthen and sculpt your lower body with the dumbbell walking lunge.
Stand upright, feet together, with 10-pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one repetition
