This workout should be performed twice a week with at least 2 days rest in between workouts. It focuses mostly on upper body exercises.
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Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s...Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
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Sit 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...Sit 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 palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
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Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to ...Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest in a semicircular motion. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
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Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.comJust like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
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This is just like the normal preacher curl, which is done with a barbell. Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher...This is just like the normal preacher curl, which is done with a barbell. Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher bench with your elbow and upper arms firmly on the bench pad. Do not let your elbows or upper arms move! Pull the weight up towards your shoulders and squeeze at the top. Do not rock your body... go slowly. Lower the weight to the starting position and start. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the...Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position (this is key), slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
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With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your ...With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your upper arm and elbow are locked in to the side of your body and your upper arm and forearm form a right angle. Feeling the contraction in your triceps, pull the stirrup handle down to your side until your arm is straight. Squeeze and then slowly return the handle to the starting position. Finish your desired number of reps, then switch arms. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
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While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and you...While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and your heels are hanging off. Push with your toes and point the feet like a ballet stance, pushing the rack along with you. Let the rack come back down bringing the toes closer to your body and repeat. Make sure the handles remain in the locked position. If your feet were to slip off the rack and you don't have the handles locked you can be injured. Don't bounce the rack up and down. Use the muscles slowly with control. You can also focus on the inner or outer calves by pointing your toes in or out instead of keeping them straight. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 20 reps
Set 2: 16 reps
Set 3: 12 reps
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Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps
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