It’s possible to have a sleek and sexy body within 12 weeks. It only requires lots of patience, discipline, and hard work. It can be very tiring but with persistence and encouragement, you can achieve it.
Use words of encouragement to get motivated to train. Your work out should be something that you enjoy and appreciate. It’s important because you are getting a lot healthier and stronger by so doing.
You should also at this point consider what you consume. When training, you should bear in mind to train your whole body parts.
It’s also good that you rest after the training for some days in the week. You can train from Monday to Saturday and then rest on Sunday. You can also decide to train any of your body parts on any particular day.
On each of the exercise days, train from 25 to 40 minutes for the best results. The training for a sleek and sexy fitness model includes;
- Dumbbell bent raises
This exercise program trains your shoulder and your general upper body. To practice the dumbbell bent raises;
- Grab a dumbbell in each of your two hands
- Stand with a little space between your feet
- At your waist, bend onward without curving or hunching your upper body. Instead, make it maintain a parallel line with the floor
- Release your arms to dangle downwards while the two palms are faced
- Pull your arms apart, move your elbows up and raise the dumbbell as well
- Maintain that position for 10 seconds and then return to the starting position
- Do 3 sets of 10 reps
- Dumbbell side raises
The dumbbell side raises trains your upper body especially your shoulder. To get started;
- With your arms at your sides, stand upright with a little space between your feet
- Grab the dumbbell on both of your arms ensuring your palms are faced
- Lift the dumbbell to your left side up to your chin level
- Pause for ten seconds and then slowly return to your side
- Repeat the exercise with the other side
- Do 3 sets of 10 reps
- Dumbbell seated press
The dumbbell seated press trains and exercises the upper body.
- Incline your bench
- Seat on the edge of the bench with your chest high. Grab the dumbbell in each hand at shoulder height. Place your feet flat on the floor
- With your elbows brought out as you’re facing inward, raise the two dumbbells up
- When the dumbbell has been raised straight above your head,
- Wait for about 10 seconds and then return to the position
- Do 3 sets of 10 reps
- Arnold dumbbell press
The Arnold dumbbell press trains the shoulder and the general upper body to be stronger.
With the two palms holding the dumbbell, faced to the body,
- Bend the elbow
- Hold out the elbow while raising the dumbbell
- Rotate the shoulders to a straight position wait for 10 seconds and then return to the starting position
- Do 3 sets of 10 reps
- Standing dumbbell shoulder press
Standing dumbbell shoulder press does not only exercise the shoulder but also the upper body.
With your knees slightly bent and having a little space between your feet
- Grab the dumbbells one on each palm and facing the body
- Lift the two palms having the dumbbells up until they are above the head extended
- Pause for 10 seconds and slowly return to the starting position
- Dumbbell front raises
Dumbbell front raise exercise is a strength training exercise that works the shoulder and chest muscles.
- Stand straight with your feet slightly apart
- Grab a dumbbell on your palms ensuring they are faced to your body
- Gently raise the dumbbells up above your head
- Wait for ten seconds and then gently return to the starting position
- Do 3 sets of 12 reps
- Dumbbell hammer curls
The dumbbell hammer curls is an exercise that works the biceps.
- Stand with your feet slightly apart
- Grab a dumbbell on the arms ensuring they are faced to the body
- Exhale deeply while curling both hands on the dumbbells
- Gently lift the dumbbell to your shoulders and avoid bending while doing so
- Breathe in deeply
- Return to the starting position
- Do 3 sets of 12 reps
- Sitting dumbbell curls
The sitting dumbbell curls exercise the biceps. When sitting on the edge of a flat bench, ensure your torso is straight
- Hold a dumbbell on each of the palms
- Face the palms downwards at the two sides
- Breathe out deeply
- Gently raise the dumbbells to your shoulders and endeavor you don’t bend
- Breathe in
- Return to the starting position
- Do 3 sets of 12 reps
- Dumbbell flyes
The dumbbell flyes exercise the chest and give the chest a sexy and sleek look.
- On a flat bench, lie down flat
- Grab a dumbbell on each of the palms ensuring they are facing your body
- Let your thigh assist you to raise the dumbbell. Raise the dumbbell one after the other to your front at shoulder width
- While slightly bending your elbows, bring down your arms a bit at both sides.Pause for 10 seconds
- Breathe in and slowly return to the starting position
- Do 3 sets of 12 reps
- Dumbbell bench press
The Dumbbell Bench Press works out the chest to give it a very sexy look.
On a flat bench, lie down on the back
- Hold the dumbbells in each hand
- Lift the dumbbells on a position overhead the shoulders
- Face your palms towards your feet and elbows out. Press up the dumbbell up above the collarbone
- Gently return to the starting position
- Dumbbell lunges
The dumbbell lunges work the quadriceps, giving it a very sexy look.
- Stand straight, ensuring your torso is straight too
i>Grab dumbbells of your palmsStep your left leg forward, giving a space of about 3 feet in between the two feet’sKneel with one of the legsWait for 10 seconds andReturn to the starting positionDo 3 sets of 12 reps.
Conclusion
The listed exercises are the best for persons seeking a sleek and sexy fitness model. Follow the exercise promptly for 12 weeks.
You will be amazed at the excellent results. It is good you try out all the exercises and do the ones you enjoy.
