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
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