5-10 minute warm up (if you don't have a treadmill, elliptical, stair master, etc. , do some ballistic stretching to get your heart rate up. Jumping jacks, running in place, jump rope, WHATEVER!)
Alternating dumbbell curls-4x10
Single arm dumbbell row-4x10
Overhead tricep extension- 4x8
Clean and press-4x10
Shoulder press-4x10
Bent over rows-4x8
Decline floor bench press-4x10
Seated bicep curls-4x10
Superset: pushups/bench dips 4x8(or as many as you can do)
Focus on each move you make! Really contract your muscles and make sure you don't use momentum. You want every move to be crisp and clean so you work every fiber in those muscles!
Hi, I think some might not know what all the terms u have mentioned in ur post. It's better If u attached w a photo to each exercise u mentioned(:
ReplyDeletethat's what youtube is for lol
ReplyDeleteWhat can I do? I had surgery on my shoulder and Leno 7 months ago but it hasn't been the same. Its super tight. And hurts all the time. I dont have any workout stuff for home and cant afford a gym.
ReplyDeleteWhat am I able to do I sprained my ankle twice Saturday and it's still swallon and bruised up bad. I tore some ligaments so I rally can't do much at all. I'm suppose to keep my ankle up and keep icing it, but I need to loose weight and nasr. I need to loose 85lbs to get to my weight for my size. Can u help me or should I see someone t thanks
ReplyDeleteJust been reading your blog as i follow you on instagram i love it! learnt so much already i am in the gym at least 5 times a week hittng cardio but i only ever see results when i do my kettlebell training, im deffinatly going to get back into it! you're such a insparaion :) thanks!
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