The crest sits atop the royal helmet on the Coat of Arms. It is used to mark Canada's sovereignty and consists of a Lion standing on a ring of red and white silk, wearing the royal crown and holding a maple leaf in its right paw.
Building Arm Mass. 1  1. Do dumbbell curls to build your biceps and triceps. Your biceps and triceps are the main muscle groups in your arms, so focus on building them up to gain arm mass. 2  2. Do chin-ups to work out your biceps. Grip a fixed bar with your hands shoulder-width apart and your palms facing you.
Exercises for building shoulder and back muscles. 1  Rowing is an excellent way to build your back muscles. 2  The lat pull down machine requires you to pull a bar downward behind your back, exercising your latissimus dorsi, or lat muscles, which extend from beneath the shoulders to the rib cage.