UPPERBODY2

Men's Fitness - - Trainer -

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

Lie on an in­cline 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 PULL UP Sets 5 Reps 12 Tempo 2010 Rest 60sec

Hold a pull-up bar us­ing an over­hand grip with hands slightly wider than shoul­der­width apart. Brace your core, then pull your­self up un­til your lower chest touches the bar. Lower un­til your arms are straight again.

3A SEATED OVER­HEAD PRESS Sets 3 Reps 12 Tempo 2010 Rest 10sec

Sit on an up­right bench with a dumb­bell in each hand at shoul­der height. Keep­ing your chest up, press the weights di­rectly over­head un­til your arms are straight, then lower them back to the start.

3B STAND­ING BI­CEPS CURL Sets 3 Reps 12 Tempo 2110 Rest 10sec

Stand with dumb­bells by your sides, palms fac­ing for­wards. Keep­ing your el­bows tucked in, curl the weights up, squeez­ing your bi­ceps at the top. Lower them back to the start.

3C RE­VERSE FLYE Sets 3 Reps 12 Tempo 2111 Rest 60sec

Bend for­ward from the hips hold­ing a light dumb­bell in each hand with palms fac­ing. Keep­ing a slight bend in your el­bows, raise the weights out to shoul­der height, then lower back to the start.

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