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CHEST In order to pump out your chest you must have targeted exercises that can build it up from every angle. THE WORKOUT Dumbbell one arm bench press: Lay your back on a bench press with a dumbbell in one hand along the side of your chest and the other arm straight for support. Push the weight up straight up above your chest, pause, then lower it. (7 reps 4 sets)
Parallel bar dip: Grab parallel dip bars and position yourself to where
your arms are straight, keep your elbows tucked close to your body. Slowly lower yourself by bending your elbows u till your upper arms are parallel to the floor. Pause then push yourself back up. (reps as many as possible for three minutes)
Pushups: (25 reps 4 sets)
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SHOULDERS THE WORKOUT Lateral Raise: stand while Holding a pair of dumbbells at your side,
palms facing your body. Lift your arms out towards the side with a slight bend at your elbow, until parallel to the floor. (reps 12 sets 4)
Dumbbell shrug: (7 reps 10reps)
Dumbbell upright row: stand holding a pair of dumbbells arm length in front of your thighs. Hold the dumbbells close your body with your forearms facing down. Lift upper arms and pause when the dumbbells are just below your chin. Then lower them. (10 reps 3 sets)
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ABS When working out your abs try to focus on two types of exercises. For example, some exercises are based on your movement while others focus on balance and making your abs contract harder. Usually when getting abs, you have to lose that belly fat. This means try to not just to just focus on getting those toned muscles and do more total body exercises.
THE WORKOUT Crunch: (reps 20 sets 4)
Swiss ball crunch: lean back on ball with your feet shoulder width apart. Your lower back
should be supported by the ball. Put your hands behind your ears and tuck your chin. Then, curl up to the point where your sitting up. (reps 6-8 sets 4)
Pulse up: Lie with your hands under your tailbone and your legs extended toward the ceiling, perpendicular to your torso. Lift your hips off the floor and pause then lower them. (reps 15 sets 3)
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ARMS THE WORKOUT Chin up: grab a chin up bar with your palms facing you and hands shoulder-width apart. Pull yourself up to where your chest is next your hands. Pause then lower yourself back down, repeat. (15 reps 3 sets)
Barbell curl: Stand holding a barbell in front of your thighs with an underhand grip, hands
shoulder width apart. With your back straight and elbows at your sides, slowly curl the bar up with a semicircular motion until your forearms touch your biceps. Pause, then slowly lower the bar in the same matter to its original position. Then repeat. (10 reps 3 sets)
Parallel bar dip: Grab parallel dip bars and position yourself to where your arms are straight, keep your elbows tucked close to your body. Slowly lower yourself by bending your elbows u till your upper arms are parallel to the floor. Pause then push yourself back up. (reps as many as possible for three minutes)
Wrist Curl: ( 12 reps 3 sets)
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COMMITMENT In order to get in shape you need to be determined. You have to push yourself every work out but know your limit. Try to make it a routine every day. Try not wear yourself out every workout either. Getting to look fit takes time.
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SUUNTO TRACK YOUR -timing -Heart rate -calories lost - And performance
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