UPPERBODY1

Men's Fitness - - Trainer -

1 BENCH PRESS Sets 5 Reps 12 Tempo 2010 Rest 60sec

Lie on a flat bench hold­ing a bar­bell with your hands slightly wider than shoul­der-width apart. Brace your core, then lower the bar to­wards your chest. Press it back up to the start.

2 CHIN UP Sets 5 Reps 12 Tempo 2010 Rest 60sec

Hold a bar with an un­der­hand grip. Brace your core, then pull your­self up un­til your chin is higher than the bar. Lower un­til your arms are straight again.

3A IN­CLINE DUMB­BELL FLYE Sets 3 Reps 12 Tempo 2010 Rest 10sec

Lie on an in­cline bench hold­ing a dumb­bell in each hand above your face, with your palms fac­ing and a slight bend in your el­bows. Lower them to the sides, then bring them back to the top.

3B TRI­CEPS EX­TEN­SION Sets 3 Reps 12 Tempo 2010 Rest 10sec

Stand tall hold­ing a dumb­bell in each hand over your head, arms straight. Keep­ing your chest up, lower the weight be­hind your head, then raise it back to the start.

3C LATERAL RAISE Sets 2 Reps 12 Tempo 2111 Rest 60sec

Stand tall, hold­ing a light dumb­bell in each hand with palms fac­ing. Keep­ing your chest up and a bend in your el­bows, raise the weights to the sides un­til they reach shoul­der height. Lower back to the start.

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