Lift like a king!
Tame the dragon with these upper-body workouts. Remember, a Lannister always finishes his sets
You’ll need a pair of mediumweight dumbbells (Start with 10- or 12-kilogrammers)
1. Bent-Over Row
Holding dumbbells, bend at your hips until your torso is nearly parallel to the floor. Raise the weights until they reach your pits. Pause and reverse the move. That’s 1 rep; do 15 to 20.
2. Overhead Press
Hold dumbbells at shoulder level, your palms facing each other. Clench your glutes and brace your abs as you press the weights up. Pause and slowly lower them. That’s 1 rep; do 15 to 20.
3. Overhead Carry
Hold weights at the top of the overhead press position and walk back and forth. You’re done when your elbows begin to buckle. That’s 1 round; do 3 to 5, resting 2 minutes between each.
You’ll need a pull-up bar, a pair of heavy dumbbells (20s are a good start) and a bench.
1. Chest Press
Lie on an incline bench holding dumbbells above your chest, your arms straight and palms facing forward. Lower the weights to your chest, pause, and reverse. That’s 1 rep; do 15 to 20.
Using an underhand grip, hang at arm’s length from a bar. Pull up, bracing your abs and tucking your elbows to your ribs, until your neck touches the bar; pause and lower. Repeat till failure.
3. Farmer’s Walk
Stand holding dumbbells at your sides. Keep your shoulders pulled down and don’t let the weights rest on your thighs. Walk as far as you can until your grip or posture starts to fail.