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Strength workout - Upper BodyPart of the Comprehensive Program for pcm85213 program. This workout has never been performed. |
Description
Upper body workout using free weights to maintain body strength and reduce muscle loss.
Exercise Routine
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21s - EZ BarStand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow... Routine:Set 1: 10 x 10 lbs Set 2: 10 x 10 lbs Set 3: 10 x 10 lbs |
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Byron Front RaisesStand gripping the barbell with a shoulder-width grip. Bring up to chest level and pull in towards chest. Push up above head until arms are fully extended. Bring back down toward chest and push-out.... Routine:Set 1: 10 x 10 lbs Set 2: 10 x 10 lbs Set 3: 10 x 10 lbs |
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Bench Press - Barbell, FlatLie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... Routine:Set 1: 10 x 30 lbs Set 2: 10 x 30 lbs Set 3: 10 x 30 lbs |
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Zottman CurlHold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the to... Routine:Set 1: 10 x 20 lbs Set 2: 10 x 20 lbs Set 3: 10 x 20 lbs |
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Shrugs - DumbbellStand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... Routine:Set 1: 10 x 20 lbs Set 2: 10 x 20 lbs Set 3: 10 x 20 lbs |
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Bent Over Dumbbell RowPut your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... Routine:Set 1: 10 x 20 lbs Set 2: 10 x 20 lbs Set 3: 10 x 20 lbs |
