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Free Christmas Postcard Template Word


Step one is to have a large piece of newsprint ready. It can be a basic article or a feature article. Write your title and subject. The next step is to select the desired layout for your free Christmas postcard.

Step two, hold a heavy barbell or dumbbell and position your arms straight with hands approximately shoulder width apart. Your palms should be facing towards the direction of motion. If you are using a close_grip ez_bar bicep curl, position your hands so that they are close to each other. If you are using a close_grip forearm curls, position your hands so that they are away from each other.

Step three, position your palms on top of a flat surface. You want to make sure your palms are facing each other and that your wrists, fingers, forearms, and index finger are locked together. Next take both hands and turn them inward so that they are pointing toward the sky. Then in a slow controlled movement, press the inside_grip bicep curls upward to the side of your head. In a steady motion, extend your arms outward to the sides. Repeat this exercise for the opposite side.

Step four, hold a dumbbell or barbell with your palms facing down. With your feet spaced at their shortest, grip the barbell so that your palms are facing the floor. Position yourself for a wide_chest and narrow shoulders workout by leaning forward slightly, so that your shoulders are approximately parallel to the ground. Your elbows should be slightly bent at this point. The key here is that your elbows do not move during this exercise, only your body weight does. Hold this position for one second, relax, then repeat on the other side.

Step five, perform the standard flat_bench bicep curls. You can perform these by either holding the dumbbells at your sides with your palms facing down or by holding the barbell with your palms facing straight up in front of you. The exercise can be performed with a close_grip, overhand, or over_the_head grip. To incorporate a little extra variety into the routine, perform the exercise with a close_grip a bar as well. By alternating the positions of the arms, you will be increasing the difficulty of each exercise.

Step six, perform the standard preacher curl. To do this exercise, simply step up to the flat bench with your weights, then extend your arms towards the sky. You will then bend your elbows to form a straight line from your wrists to your elbow, making sure that your elbows are slightly bent all the way round. As your arms reach their peak, rotate your hands so that they form a circle with your hands pointing towards the outer edges of your shoulder blades.

Step seven, perform standard close_grip barbell curls. To perform these, step up to the close_grip barbell with your weights, extend your arms towards the sky, then bend your elbows, and bring them back to your sides. Make sure your elbows are slightly bent all the way around. This exercise targets the outer deltoids.

Step eight, perform standard preacher curls. To do this exercise, step up to an a bar, holding a dumbbell in each hand. Next, extend your arms towards the sky, keeping your arms as straight as possible, and squeeze your biceps for a three_count. Finally, lower the weights back down to your side. This exercise targets the outer deltoids.

Step nine, perform standard barbell biceps curls. To perform this exercise, step up to a flat, raised barbell with your weights. Next, rotate your hands so that they form a straight line, then bend your elbows and bring them back to your sides. Make sure your elbows are slightly bent all the way around. This exercise targets your triceps.

Step ten, perform standard close grip ez_bar curls. To do this exercise, step up to a flat, raised barbell with your weights. Next, rotate your hands so that they form a straight line, then bend your elbows and bring them back to your sides. Make sure your elbows are slightly bent all the way around. This exercise targets your triceps.

Step eleven, perform standard barbell curls. To do this exercise, step up to an exercise bench with a flat, weighted bench. Then, rotate your arms so that they form a straight line, then bend your elbows and bring them back to your sides. Make sure your biceps are contracted fully, at the same time extending your triceps as far as they will go. At the end of the exercise, contract your biceps, squeeze your pectorals, then relax.

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