Ses­sion 2 Up­per­body

Men's Fitness - - Fighting Fit -

Warm up with two 20sec sets of high knees, then three rounds of six over­head presses, six bent-over rows, six lat­eral raises and six front raises, all per­formed with light weights, rest­ing 90sec be­tween rounds. Per­form ex­er­cises 3A and 3B and 5A and 5B as su­per­sets.

1 MEDICINE BALL WALL THROW

SETS 5-6 REPS 5-6 REST 45-60SEC Hold the medicine ball in both hands at chest height. Ex­tend both hands for­wards, throw­ing the ball at the wall.

2 PULL-UP

SETS 3-4 REPS 8-10 REST 2-3MIN Grasp the bar with an over­hand grip, palms fac­ing away from you. Pull up un­til your chin is over the bar, then lower your­self un­der con­trol. Add weight if pos­si­ble.

3A DUMB­BELL BENCH PRESS

SETS 4 REPS 6-8 Lie on a flat bench hold­ing dumb­bells with an over­hand grip ei­ther side of your chest. Drive your feet hard into the floor and press the weights straight up, then lower them slowly to the start po­si­tion.

3B EX­PLO­SIVE PRESS-UP

SETS 4 REPS MAX IN 10SEC REST 1-2MIN Start with your hands shoul­der-width apart and body straight from shoul­ders to heels. Lower your chest to­wards the floor un­til your el­bows reach 90˚, then press back up hard so your hands leave the ground.

4 DUMB­BELL ROW

SETS 3 REPS 8-10 EACH SIDE REST 60-90SEC Place one knee on the bench and plant the other leg wide for bal­ance. Keep a nat­u­ral arch in your back and your core braced. Lift the dumb­bell slowly to the side of your abs, keep­ing your el­bow tucked in. Pause and re­turn very slowly. Com­plete all reps on one side, then the other.

5A BAR­BELL BICEPS CURL

SETS 3 REPS 10-12 Hold the bar­bell with your arms straight and your palms fac­ing for­ward. Keep your el­bows close to your sides as you curl the bar up to your chest. Squeeze your biceps hard, then lower the weights slowly.

5B BAR­BELL OVER­HEAD PRESS

SETS 3 REPS 8-10 REST 1-2MIN Grip the bar with your hands just wider than shoul­der­width apart. Press the bar up over your head, lock­ing your arms, then lower it back to shoul­der level.

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