UPPER-BODY WORKOUT |
Group 1: |
SWISS-BALL PUSHUP (http://)
Beginner: 2 or 3 sets of 4–6 repetitions
Advanced: 2 or 3 sets of 6–8 repetitions ALTERNATING DECLINE DUMBBELL PRESS (http://)
Beginner: 2 or 3 sets of 6–8 repetitions
Advanced: 2 or 3 sets 4–6 repetitions |
Group 2: |
SNATCH-GRIP BENT-OVER ROW (http://)
Beginner: 2 or 3 sets of 6–8 repetitions
Advanced: 2 or 3 sets 4–6 repetitions PRONATED LAT PULLDOWN (http://)
Beginner: 2 or 3 sets of 10–12 repetitions
Advanced: 2 or 3 sets 8–10 repetitions |
Group 3: |
SEATED ALTERNATING DUMBBELL PRESS (http://)
Beginner: 2 or 3 sets of 6–8 repetitions
Advanced: 2 or 3 sets 4–6 repetitions 45-DEGREE SCARECROW (http://)
Beginner: 2 or 3 sets of 10–12 repetitions
Advanced: 2 or 3 sets 8–10 repetitions |
Group 4: |
BICEPS CURL WITH STATIC HOLD (http://)
Beginner: 2 or 3 sets of 6–8 repetitions
Advanced: 2 or 3 sets 4–6 repetitions SEATED PREACHER CURL (http://)
Beginner: 2 or 3 sets of 10–12 repetitions
Advanced: 2 or 3 sets 8–10 repetitions |
Group 5: |
DUMBBELL OVERHEAD TRICEPS EXTENSION WITH FEET ELEVATED (http://)
Beginner: 2 or 3 sets of 6–8 repetitions
Advanced: 2 or 3 sets 4–6 repetitions LYING DUMBBELL TRICEPS EXTENSION (http://)
Beginner: 2 or 3 sets of 10–12 repetitions
Advanced: 2 or 3 sets 8–10 repetitions |
