Water Workout for Bigger Arms and Delts

Exercises to Build Muscle Using Gallon Jugs

Lifting weights daily in the gym using barbells and dumbbells is great, and shows your dedication to achieving a high-quality body. Great workouts in any fitness center have their moments. But the mind has to stay excited, and you have to keep it wondering what you are going to put it through next.

As a person who is always striving to find new and unique ways to blast those muscles, I came up with this idea from walking to my car from the grocery store one day. I had purchased four 1-gallon bottles of water and was carrying them to my car that I had parked on the very end of the parking lot. As I walked to the car, I could feel my shoulders start getting a workout just from simply holding the water in each hand.

This really got the wheels turning as I drove out of the parking lot. I decided to drive to a local park and do a little experiment of my own. I started doing my regular deltoid exercises and loved the tightness I was getting from this new movement my muscles weren’t used to. It was as though I was bringing in new demands for my shoulder muscles— they’d never been exercised like this before. Sure, they’ve done much heavier weight in the gym but that didn’t matter— the movements had changed, which is what they needed to develop faster.

I moved on to my biceps muscles and began alternating curls, making sure to flex at the top. I made sure to perform the exercise “slowly and methodically,” which I felt was going to help burn in the cuts. This wasn’t a sprint to the finish line; this was a long-distance marathon when it came to using water bottles to exercise.

The Shape of Water: Growing Bigger

Perform these fantastic exercises using four 1-gallon water bottles and see how your muscles respond.

Lateral Raises

Lateral Raises

Grasp the bands (or handles) of the water bottles, with palms in at your sides. Raise your arms out to the side until almost parallel to the ground. Pause, and then return to the starting position.

Perform 10 repetitions x 4 sets

Bent-Over Rear Raises

Bent-Over Rear Raises

Grasp the water bottle bands with palms at your sides and feet shoulder-width apart. Bend over slightly, and then raise your arms out and slightly behind you until almost parallel to the ground. Pause, and then return to the starting position.

Perform 10-12 reps x 4 sets

Straight-Arm Raises

Straight-Arm Raises

Grasp the handles of a water bottle with palms down in front of feet. Feet should be shoulder-width apart. Raise arms out in front until parallel to the ground. Pause, and then return to the starting position.

Perform 10-12 reps x 4 sets

Concentration Curls - Biceps

Concentration Curls – Biceps

Stand holding one water container, with knees bent slightly and torso leaning down. Curl your biceps from palm to chest. Pause, and then repeat.

10-12 reps x 4 sets

Standing Biceps Curls

Standing Biceps Curls

Stand grasping a water container in each palm, with feet shoulder-width apart. Curl your arms up until your biceps meet your forearms. Pause, and then return to starting position.

10-12 reps x 4 sets

Jason Baca

Jason Baca began his short film career in the TV series “Nash Bridges” in 1996. He continued acting and residing in the Bay Area before moving on to modeling. He was discovered by a photographer on location for the film “I Know What You Did Last Summer” (1997) where he had been doubling for Freddie Prinze Jr. Jason went on to pose for some of today’s top magazines including Industry, Men’s Workout, Men’s Fitness, Men’s Health, Exercise for Men Only, Parade, OptiMYz Fitness Magazine, Marie Claire and Glamour.com. In 2005, Jason began modeling for romance novel covers. As of August 2017, he has graced the covers of over 600 romance and sci-fi novels and is also a fitness routine model. Jason is known best for his candid interviews (check out this “Insider” segment on modeling) with numerous author blogs expressing his concern for smooth skin and maintaining good health. He is an avid outdoorsman and is dedicated to his gym workouts and clean eating techniques.

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