»
4 Weeks to a Beach-Worthy Body (for Men)
Day 019 - Three-in-one
Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: Preacher curls, flat bench press, ab crunches. SERIES 2: triceps extensions, reclining abs, incline dumbbell flys. SERIES 3: concentration curls, push-ups, Roman chair ab crunches. Stretch 5 minutes. 
|
Today's Workout:
TODAY WE'LL MIX AND MATCH BICEPS, TRICEPS, AND PECS. 2 sets each exercise, 12 reps each.
SERIES 1
At the preacher bench, using a set of dumbbells, perform a set of curls. Start with the right arm, elbow against the pad, hammer style (palm facing in). Raise and lower 12 times with each arm.
Next, on a flat bench, execute a set of bar bench presses, holding for a count an inch above your chest.
Perform a set of ab crunches on the floor or on a Swiss ball, and repeat.
SERIES 2
Lie on a bench for a set of triceps extensions. Hold a straight bar, and lower until the elbows are pointing up to the ceiling, arms bent to a 90 degree angle.
Drop the bar, grab the top of the bench behind your head, and roll your bent knees in to your chest for a set of reclining abs.
Then go to the leg abductor machine. After performing a set of 12 reps, repeat SERIES 2.
SERIES 3
Sit on the edge of the bench for a set of concentration curls (palms facing the ceiling). With your right elbow on the inside of your knee, slowly raise and lower the dumbbell. Keep your elbow perpendicular to your leg.
Then at the incline bench, a set of dumbbell flys, lowering halfway down, then all the way down, halfway up, and back above your chest. Squeeze the chest as the weights meet at the top. After 10-12 reps, repeat SERIES 2.
Use either the Swiss ball or the floor for another set of ab crunches, and repeat SERIES 3.
Stretch for 5 minutes.
|
|
Shopping:
