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Day 012 - Third time's the charm

Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: triceps hammer extensions, triceps pressdowns, ab crunches. SERIES 2: preacher curls with straight bar, biceps concentration curls, oblique crunches. SERIES 3: reclining ab curls, decline bench crunches. Stretch 5 minutes.        Training via ActiveMail

Today's Workout:

HALFWAY THERE: ONCE MORE AROUND FOR THE BICEPS, TRICEPS, AND ABS. 2 sets of each exercise, 12 reps each.



SERIES 1

Let's repeat some of last week's exercises. Start lying flat on the bench for a series of triceps hammer extensions (we'll train one arm at a time using dumbbells). Holding the weight in your right hand, extend it up towards the ceiling. Keep the palm facing in towards the center (hammer-style). Brace the inside of the right elbow with the left hand, and bend the right arm (at the elbow) to a 90 degree angle. Repeat 12 times on each side.

Next, at the cables, execute a set of triceps press downs, keeping the elbows locked by your sides.

Finish with a set of abs lying on the Swiss ball or on the floor. Repeat SERIES 1.



SERIES 2

Head to the preacher bench for straight bar preacher curls (make sure to keep your armpits against the pad).

Alternate with concentration hammer curls using dumbbells: Sit on the edge of a bench with your right elbow on the inside of your knee. Slowly raise and lower the dumbbell, keeping your palm facing the ceiling, elbow perpendicular to your leg. This time, keep your palm facing the ceiling.

After 12 reps on each side, perform a set of oblique crunches on a Swiss ball or on the floor (10 right, 10 left). Repeat SERIES 2.



SERIES 3

Alternate a set of reclining abs (lying down, holding the bench above your head as you curl your knees in to your chest) with...

Decline crunches (on the decline bench with the lower back flat). Repeat both ab exercises and stretch.