TREADMILL
Jog for 10 minutes
BICEPS - DB HAMMER CURLS
Starting Position: - Stand with your feet shoulder width apart and a slight bend in your knee. Allow your arms to hang by your sides with a dumbbell in each hand, thumbs turned up.
Movement: -Exhale while bending only at your elbows curling the weights up to your shoulders, keeping your knuckles vertical through out the movement. Inhale while lowering the weights to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
TRICEPS - SINGLE HAND OVERHEAD DB EXTN
Starting Position: - Grasp a dumbbell and sit on the end of a flat exercise bench. Hold a dumbbell at arms length overhead with palms facing forward. Pull your elbow in close to your head and keep your upper arm stationary.
Movement: - Inhale while you slowly lower the dumbbell in an arc behind your
head as far as possible. Exhale as you push the dumbbell back to the starting position. Repeat on other side as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
BICEPS - BARBELL CURL
Starting Position: - Stand, holding a barbell in front of your body, hands gripping the bar at shoulder width with palms facing away from your body.
Movement: - Exhale while raising the weight to your shoulders by moving only at the elbow joint. Inhale while lowering the weight to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
TRICEPS - BARBELL FRENCH PRESS
Starting Position: - Lie with your upper back on a flat bench and your feet flat on the floor. Hold a barbell above your shoulders, with both arms straight and your hands 6 - 8 inches apart.
Movement:
- Inhale while lowering the bar to the top of your forehead by bending only at your elbows. Exhale as you push the bar back to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
BICEPS - INCLINE SINGLE CURLS
Starting Position: Place an incline bench by a low pulley and attach a handle to it. Lie on the bench and grip the handle with your arm outstretched and palm turned up.
Movement: Exhale as you pull the handle up towards your shoulder. Inhale as you slowly return the handle back down to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
TRICEPS - OVERHAND CABLE PRESS
Starting Position: - Attach a bar to a high pulley and grasp the bar with an overhand grip hands 6 - 10 inches apart. Pull your elbows in close to your body keeping your back straight.
Movement: - Exhale while slowly pressing the bar down as far as possible. Inhale as you slowly raise the bar back up to your chest. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
BICEPS - BEHIND-THE-HEAD BICEP STRETCH I
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.
Movement: Lift your arms above your head, keeping them straight. Bend your elbows and place your palms on your upper back. Pull your elbows back as far as you can. Hold this position for thirty seconds.
TRICEPS - OVERHEAD TRICEP STRETCH
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.
Movement: Extend both of your hands straight above your head, palms touching. Push your hands upward, then backward, keeping your back straight. Hold this position for thirty seconds.
CARDIOVASCULAR - CARDIO - TREADMILL
Treadmill
Notes:
Warm up for about 3 minutes
Jog for 20 minutes
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