Upper Body Exercises

Perform each exercise for one set, then repeat the entire routine for a second set.

Triceps Dead Lifts:

Kickbacks: 2 sets, 10 to

2 sets, 10 to 12 reps each

Chest Presses: 2 sets, 10 to 12 reps each (page 41)

Hammer Curls: 2 sets, 10 to 12 reps each (page 36)

Side Plank: Hold 60 seconds, repeat 2 or 3 times each side (page 61)

Hip Extensions: 1 set, 8 to 10 reps each arm and leg (page 63)

Bicycle Maneuver: 2 sets, 10 to 12 reps each (page 55)

Vertical Leg Crunches: 2 sets, 10 to 12 reps each (page 57)

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