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This workout contains 9 exercises.
1 - Running
Just Run
2 - Dumbbell Incline Bench Press
Pectoralis Major (Clavicular Head)
Exercise Steps
3 - Bench Press
This is in all time classic!
Exercise Steps
 | Using a flat bench lay on back. With straight arms in air bring dumbbells above eye level. |
 | Lower dumbbells by bending elbows at 90 degrees then contract chest muscles while extending arms back into straight position. Repeat. |
4 - Dumbbell Biceps Curl
Learn how to do the dumbbell biceps curl, in this beginning weightlifting lesson
5 - Lat Pulldown
This exercise works both the back and biceps effectively.
Exercise Steps
1 Sitting on a bench, grab a bar with a false overhand - thumb on the same side as your fingers - shoulder-width grip. | |
2 As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out. |
6 - Standing Olympic Bar Curls
7 - Seated Dumbbell Shoulder Press
Starting Position
Sit on the end of a bench or use a bench/chair that supports the back. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level.
Action
EXHALE: Push weights overhead until arms are straight and in line with shoulders. Don't lock elbows completely.
INHALE: Return to starting position to complete one rep.
Special Instructions
If you experience shoulder pain, have palms facing in toward the body. Don't arch your back as you perform exercise
8 - Dumbbell Rear Flyes
Stand with feet together and bend over to approx 35 degrees. With dumbbells hanging directly down, lift the weights with your elbows up and slightly back, squeezing the rear delts at the top of the movement.
Repeat.
9 - Explosive Crossover Pushup
A Leaner Body
Explosive Crossover Pushup
Space your hands slightly wider than shoulder-width apart. Explosive pushups, such as this one, allow you to generate maximum force by pushing your body off the floor. "The harder you push, the more muscle fibers you activate," says Cosgrove. And that means you'll burn more calories, both during and after your workout. What's more, the crossover portion of this movement forces your upper arms toward the center of your body, which is the main function of the pectoralis major, your largest chest muscle. The result: You work as many chest muscle fibers as possible.
How To Do It
A. Place your right hand on the floor and your left hand on the smooth side of a weight plate.
B. Lower your body.
C. Explosively push up and to the left so your hands leave the floor. Land with your right hand on the plate and your left hand on the floor. Reverse the move.
Exercise Steps
1 & 2 | |
3 |