Upper PECTORALS
4 x 10 reps
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Barbell presses on an incline bench.
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MIDDLE
PECTORALS.
10 * 8 * 6 reps.
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Bench press with dumbbells,
do in super-sets with the following.
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Middle
PECTORALS.
3 x 8. reps.
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Flat bench flyes, worked alternately with the previous exercise.
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Lower
PECTORALS.
3 x 10. reps.
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Make sure you keep the shoulders low, to the rear and keep the chest forwards.
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Lateral
SHOULDERS.
3/4 x 10. reps.
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Seated dumbbell press.
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Standing
ROWING.
3 x 8. reps.
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Standing rowing works the lateral deltoid fasciculi and the upper trapezius fasciculi (neck muscles).
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Front
RAISES.
3 x 10. reps.
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Two-arm front raises work the anterior deltoid fasciculi.
I do this exercise with the two previous ones, in super-sets.
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Lateral
RAISES.
3 x 10. reps.
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Two-arm lateral dumbbell raises.
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TRICEPS
3/4 x 10. reps.
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Do not move the elbows out.
Start the exercises with the arms in extension.
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TRICEPS
Dips.
3 X 10. reps.
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If the exercise is too easy,
add weights with a belt.
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TRICEPS
Kick-back.
3 X 10. reps.
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Do not move the elbow.
The three triceps exercises can be carried out in super-sets.
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ABDOMINALS
3 x max reps.
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Exercise for the lower region of the rectus abdominis muscles of the abdomen.
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display the demonstrations.
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