Marine Corps Reference Publication (MCRP) 5-12C, Marine Corps Supplement to the. Department of Defense Dictionary of Military and Associated Terms, is an extension of. JP 1-02 and provides Marine Corps-specific terms and definitions.
To do them: 1  Lay on your back with a dumbbell in each hand. 2  Extend your arms out to your side, as if your were forming a cross. 3  Slowly, with your arms still extended, curl your hands together until the dumbbells meet above the center of your chest. 4  Slowly return your arms back to your sides.
Muscle Toning Basics. 1  Select a weight to fatigue the chest muscles within 90 seconds of starting the movement, suggests Jessica Matthews, M.S., E-RYT. 2  Alter the number of repetitions and sets based on your fitness goals. 3  Engage in proper rest between sets and workout sessions to promote muscle growth, or hypertrophy.