Counter those biceps with a slick set of triceps!

Sit on a Swiss ball with your feet flat on the floor, shoulder-width apart. Walk your feet forward as you lie back on the ball. Stop when the ball is under your hips, lower back, and middle back, knees bent 90 degrees.

Your lower back should feel like it's curved around the ball. Keep your head in line with your upper body. Place your hands behind your ears and draw in your abs.

Raise your chest up and slightly forward in a crunching motion. Do not pull on your neck to initiate the crunch. You've reached the end of your range of motion when the middle of your back loses contact with the ball.

Same as the standerd calf raise, only with one leg at a time.

Sit on a bench and rest a barbell in your lap. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Get your biceps pumped up fast!!!

Doing crunch while on swiss ball.

Build up those lats!