All exercises are done in a circuit groups of three. Finish all three sets of the circuit then move onto next.
1A. Dumbell Chest Press (3X15)
Normal dumbell press but bring the weight all the way down to the armpits
1B. Dumbell Arnold Press (3X15)
Palm facing in, hold dumbells out in front of the face, with forearms at right angles, push the dumbell overhead turning the palms out. Make sure the start position not to dip elbows below shoulders.
1C. Medicine ball crunches (3X20)
Lie on the ball, with lower back on the ball, in this case the upper back and shoulder are off the ball and rounded and not on the ball. Crunch upwards keeping abs tight and going up straight
2A. Cable Crossover (3X15)
Bent the elbows and keep arms towards the arm pit, push straight out and slightly down straightening the arms and then go back to start position
2B. Staggered Pushups (3sets, each set do 8 on each amr)
Keep left hand in normal push up position, right arm back under the arm put close to the chest. Do push up making sure the right arm is straight and close to the body this will work out the right arms triceps and left side will work on the chest. Now reverse the arm positions and do the other side.
2C. Bicycle Crunches (3X20)
regular crucnhm make sure that shoulder are always above the ground and right shoulder touches the left knee and vice versa. Make sure not to bend the elbows.
3A. Dumbell Chest Flys (3X15)
with arms with dumbell on a flat bench, arms up and a very slight elbow bend do the fly, make sure not to bend the elbow too much, it has to be minor maybe 15 degrees or so.
3B. Tricep Dips (3X15)
Regular dips.
3C. Shoulder Complex (Upright row, front raise, lateral raise - 10 reps each)
In one set do 10 reps each of upright row, then do 10 reps of two handed front raise, and then 10 reps of two handed lateral raise. For front raise arms should be straight and only raise to shoulder height. For lateral raise, elbows should be slightly bent maybe 15 degree and do side raise to shoulder height.
1A. Dumbell Chest Press (3X15)
Normal dumbell press but bring the weight all the way down to the armpits
1B. Dumbell Arnold Press (3X15)
Palm facing in, hold dumbells out in front of the face, with forearms at right angles, push the dumbell overhead turning the palms out. Make sure the start position not to dip elbows below shoulders.
1C. Medicine ball crunches (3X20)
Lie on the ball, with lower back on the ball, in this case the upper back and shoulder are off the ball and rounded and not on the ball. Crunch upwards keeping abs tight and going up straight
2A. Cable Crossover (3X15)
Bent the elbows and keep arms towards the arm pit, push straight out and slightly down straightening the arms and then go back to start position
2B. Staggered Pushups (3sets, each set do 8 on each amr)
Keep left hand in normal push up position, right arm back under the arm put close to the chest. Do push up making sure the right arm is straight and close to the body this will work out the right arms triceps and left side will work on the chest. Now reverse the arm positions and do the other side.
2C. Bicycle Crunches (3X20)
regular crucnhm make sure that shoulder are always above the ground and right shoulder touches the left knee and vice versa. Make sure not to bend the elbows.
3A. Dumbell Chest Flys (3X15)
with arms with dumbell on a flat bench, arms up and a very slight elbow bend do the fly, make sure not to bend the elbow too much, it has to be minor maybe 15 degrees or so.
3B. Tricep Dips (3X15)
Regular dips.
3C. Shoulder Complex (Upright row, front raise, lateral raise - 10 reps each)
In one set do 10 reps each of upright row, then do 10 reps of two handed front raise, and then 10 reps of two handed lateral raise. For front raise arms should be straight and only raise to shoulder height. For lateral raise, elbows should be slightly bent maybe 15 degree and do side raise to shoulder height.
