Biking + 1st exercise

Biking + 1st exercise

Biking: 5-10 minute warm up on  a spinning machine or bike with medium resistance


Select your first exercise from the list below:


Bench Press (Barbell) Reps 8-12 : Sets 3-4

  1. Lay flat on a bench.

  2. Grab the bar just slightly farther than shoulder width apart.

  3. Slowly lower the bar down towards your nipple line while squeezing your shoulder blades together.

  4. While maintaining control, press the bar upwards contracting your chest muscles at the top.

Bench Press (Dumbbell): Reps 8-12 : Sets 3-4

  1. Lay flat on a bench.

  2. Grab a dumbbell in each hand.

  3. Slowly lower the dumbbells down towards your nipple line while squeezing your shoulder blades together.

  4. While maintaining control, press the dumbbells upwards and towards each other, squeezing your chest muscles at the top.

Bicep Curl (Bar) Reps: 8-12 : Sets 3-4

  1. Grasp a barbell so that your arms are just slightly angled, not parallel.

  2. Stand shoulder width apart.

  3. Without any sway or lean, raise the bar in an arched motion towards your chin. Contract your biceps at the top.

  4. Slowly return the bar to the starting position.

Bicep Curl (Dumbbell) Reps: 8-12 : Sets 3-4

  1. Grab a dumbbell of appropriate weight in each hand.

  2. Stand shoulder width apart.

  3. Raise the dumbbells in unison, in an upward arch motion.

  4. Return them to the starting position.

Enhanced by Zemanta

Leave a comment





Visit our community forum!







Archives

OpenID accepted here Learn more about OpenID
Creative Commons License
This blog is licensed under a Creative Commons License.