»
4 Weeks to a Beach-Worthy Body (for Men)
Day 017 - Pec-a-rama
Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: decline dumbbell flys, decline bar bench press, ab crunches. SERIES 2: fly machine, incline bench press, obliques ab crunches. SERIES 3: push-ups, lower back extensions. Stretch 5 minutes. 
|
Today's Workout:
LET'S SPEND TODAY SHAPING AND TONING THOSE PECS AND ABS. 2 sets each exercise, 12 reps each.
SERIES 1
We'll take it up a notch today with tempo variations. At a decline bench, perform a set of dumbbell flys (remember, keep the lower back flat against the pad). Raise and lower the weights slowly, 3 counts down, 3 counts up. You might want to use lighter weights than usual for these.
Next, stay there for decline bench presses. This time, lower for 4 counts, raise for 4 counts, stopping the bar about an inch above your chest.
Perform a set of decline ab crunches, and repeat SERIES 1. For the next set, do a 4-count raise/lower with the flys, 3 counts with the bench press.
SERIES 2
At the fly machine, squeeze the arms together and hold for 3 counts, then lower slowly back to the starting position. Keep your lower back pressed flat against the pad throughout.
Next, on an incline bench, perform a set of bar bench presses. Lower for 4 counts, stop an inch above your chest, and raise for 4 counts, the slower, the better.
On a Swiss ball (or on a mat), perform a set of obliques ab crunches, crossing over 10 to the right side, then 10 to the left. Repeat SERIES 2.
SERIES 3
Finally, let's do a set of 30 push-ups, lowering your chest directly between your hands. Try for a slow 2-count lower and raise, keeping your abs tight all the way through.
Do a set of lower back extensions and repeat SERIES 3. Enjoy the burn as you stretch out and hit the showers.
|
|
Shopping:
