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Anonymous
Day 3 Repetition-effort upperbody
A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60-90 seconds between sets. Push-ups
B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 5-10 reps. Dumbbell triceps extensions (http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html) Note: keep arms steadier than in the example. Your forearms should be the only portion in order to place complete emphasis on the triceps.
C. VERTICAL PULLING - Perform 4 sets of 8-12 reps. Chin-ups, pull-ups
D. MEDIAL DELT OR TRAP EXERCISE - Perform 3 sets of 10-15 reps. Barbell shrugs (http://abcbodybuilding.com/exercise3/dumbbellshrugs.htm) Dumbbell shrugs (http://abcbodybuilding.com/excercise/barebellshrugs.htm)
E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps. Any manner of curls.
F. ABDOMINAL CIRCUIT TRAINING Pick a variety of ab exercises and perform them in circuit fashion, with no rest between exercises.
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