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Month 2 Chest and BicepsPart of the Month 2 program. This workout has never been performed. |
Description
Beebleblog.com followers will know now about my challenge to get back to full fitness. These are the program I am doing to get me there and you are more than welcome to join me. When choosing a weight to lift make sure that you can complete the repetitions with perfect technique but it still pushes you. Good luck! Any questions please send them through to me.
Exercise Routine
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Flyes - Dumbbell, Inclined BenchSame as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com Routine:Set 1: 8 x 25 kg Set 2: 8 x 25 kg Set 3: 8 x 25 kg Set 4: 8 x 25 kg |
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Push-UpsPosition yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... Routine:Set 1: 15 x 0 lb Set 2: 15 x 0 lb Set 3: 15 x 0 lb Set 4: 15 x 0 lb |
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Bench Press - Dumbbell, FlatSit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... Routine:Set 1: 8 x 25 kg Set 2: 8 x 25 kg Set 3: 8 x 25 kg Set 4: 8 x 25 kg |
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Chest Press - MachineEvery machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... Routine:Set 1: 8 x 95 kg Set 2: 8 x 95 kg Set 3: 8 x 95 kg Set 4: 8 x 95 kg |
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Rowing MachineThe rowing machine simulates the action performed while rowing a racing boat in the water. Rowing is a good cardiovascular exercise, but it also does a great job of working your legs, arms, and should... Routine:Distance: 2000 m |
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Reverse Barbell CurlGrasp bar with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. When the elbow is fully flexed,... Routine:Set 1: 8 x 30 kg Set 2: 8 x 30 kg Set 3: 8 x 30 kg Set 4: 8 x 30 kg |
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Hammer Curl - StandingWith a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... Routine:Set 1: 8 x 15 kg Set 2: 8 x 15 kg Set 3: 8 x 15 kg Set 4: 8 x 15 kg |
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Dumbbell Curl - StandingStand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... Routine:Set 1: 8 x 15 kg Set 2: 8 x 15 kg Set 3: 8 x 15 kg Set 4: 8 x 15 kg |
