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If you have very little time, and want to get a good beach weight pump on, then try this. Great for lunch breaks and post work training Sessions.
The idea is one push, one pull, bicep, triceps and abs.
Bench press – 3 sets of 10 reps
Followed straight away by 10 clap press ups.
1 min rest.
Bench pull or seated row – 3 sets of 10 reps
Followed by Reverse dumbbell flies – use a light weight and make sure you target the small muscles.
1 min rest.
Chin ups – 3 sets of 10 reps using Body Weight. Changing your grip each set.
Followed by Z bar bicep curls – 3 sets of 10
1 min rest
Triceps push down – 3 sets of 10 reps. Use either the rope grip or an angled bar
Followed by skull crushers.(see pics) - 3sets of 10
1 min rest
Abs – seated medicine ball twists 10 each side
Straight into bent knee crunches. 20 of these.
front and side planks - 30 seconds on each.
Do the abs twice through
Iam
Raju Al Nima
From
healtheverydays
Find out health informations update, beauty care,fitness energizing moves, easy recipes, expert tips, and advice on losing weight from healtheverydays
Find out health informations update, beauty care,fitness energizing moves, easy recipes, expert tips, and advice on losing weight from healtheverydays
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