DAY3

Health & Nutrition - - MUSCLE GUIDE -

1) Over­head Press

Sets: 4 Reps: [email protected]%-70% of max Stand with your feet shoul­der­width apart and grab the bar with a grip just wider than shoul­der width. Squeeze your shoul­der blades to­gether and push your chest out. Press the bar over­head and slightly back­ward so that it ends up in line with the back of your head.

2) Dip

Sets: 3 Reps: 12-15 Go to a par­al­lel-bar dip sta­tion. Sus­pend your­self over the bars. Lower your body un­til your up­per arms are par­al­lel to the floor, then push back up.

3) Pull-Up

(Not shown) Sets: 3-4 Reps: 8-10 Hang from a pull-up bar with your hands out­side shoul­der width and your palms fac­ing away from you. Pull your­self up un­til your chin is over the bar.

4a) Bar­bell Curl

(Not shown) Sets: 3-4 Reps: 10-12 Hold a straight bar with your hands shoul­der-width apart. Keep­ing your el­bows braced against your sides, curl the bar to shoul­der level.

4b) Dumb­bell Shrug

Sets: 3-4 Reps: 10-12 Hold a dumb­bell in each hand and al­low your arms to hang at your sides with your palms fac­ing each other. Shrug your shoul­ders as high as you can.

Hold a dumb­bell in each hand and al­low your arms to hang at your sides with your palms fac­ing each other. Shrug your shoul­ders as high as you can.

Grab a medicine ball, dumb­bell, or weight plate and sit on the floor with your hips and knees bent 90 de­grees. Hold the weight straight out in front of you and keep your back straight. Twist your torso as far as you can to the left and then re­v­erse the mo­tion, twist­ing as far as you can to the right.

5a) Hang­ing Leg Raise

Sets: 3-4 Reps: 12-15 Grab on to a pull-up bar and hang. Raise your legs up as high as you can, al­low­ing your back to round.

5b) Rus­sian Twist

Sets: 3-4 Reps: 12-15 Grab a medicine ball, dumb­bell, or weight plate and sit on the floor with your hips and knees bent 90 de­grees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 de­grees to the floor). Twist your torso as far as you can to the left and then re­v­erse the mo­tion, twist­ing as far as you can to the right.

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