To gain weight you should eat lots of carbs and lots of protein and then hit the weights.

It's hard to describe lifting by typing. It would be a lot easier to show you but I'll try my best.

PECS:

*Butterflies (you sit with your arms up at 90 degree angles and you move them forward towards each other)

TRICEPS:

*Get two chairs. One chair should be placed behind you, the other infront of you. Your feet are going to go on the chair infront of you and your hands are going to go plams down on the chair behind you. You should be supporting your body weight at this point. Then, lower your body as close to the floor as possible without touching it by bending your arms to 90 degree angles. Keep your feet up the whole time.

*Take a dumbell and hold it over your head with both hands supporting one end of the weight. Relax your arms and let the weigh of the dumbell drop behind your head to your upper back/lower neck region and bring the dumbell back up above your head again. DO NOT LET GO OF THE DUMBELL!

BICEPS:

*Bicep curls: Start with dumbells in your hands with your arms facing forward and curl your arms up to you shoulder. When you're doing this, be sure to keep your knees slightly bent so you don't cause damage in your joints. Also, for a controlled bicep curl, don't drop your arms all the way down when you're relieving your curl. Force your muscles to work hard to bring the weight up to your shoulder.
After you've worked with dumbells for a few weeks you can probably switch to doing bicep curls with a bar.


A really good way to just maintain toneness and strength are push-ups, pull-ups, and ab work.

Thanks for going into detail! :)

Hey! My name is Cassie and I'm 21 years old. I live in the suburbs of Chicago where I like to spend time with the important people in my life, play softball, and volunteer in my community. I am currently a junior in college. Throughout my years of schooling I have been involved in activities such as: volleyball, basketball, softball, theater, poms, choir, band, foreign language club, science team, and academic achievement programs. I am a Secondary Lutheran Education Biology Major with a minor in Spanish Education.

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