CHEST-BICEP & ABS 🔥

Move quickly between sets of exercises. Perform the exercises as a super-set and then rest. Do not exceed 40-60 seconds.

 

CHEST SUPERSET:

  • SEATED CHEST PRESS: 3 SETS x 10-12 REPS

EQUIPMENT: CHEST PRESS MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Grasp the handles with a full grip, your thumb circled around the handle
  • Maintain a neutral wrist position with your wrists in line with your forearms
  • Exhale and push outward until your arms are fully extended (don’t lock the elbows)
  • Keep your head steady against the back support during this movement and your neck still You should feel resistance against the horizontal push
  • Pause briefly at full extension
  • Bend your elbows and return to the starting position, breathing in during this recovery

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • CHEST FLY MACHINE: 3 SETS x 12 REPS (CONTRACT YOUR CHEST AT THE TOP OF THE MOVEMENT)

EQUIPMENT: CHEST FLY MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Grab the DB slightly wider than shoulder-width apart
  • Keep core tight, inhale
  • Slowly lower the DB down while keeping your forearms vertical
  • Once the DB is lowered to your chest pause for 2 sec then
  • Exhale and press the weight up to the starting position
  • Repeat rePs as instructed

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • DB CHEST FLY: 3 SETS x 12 REPS

EQUIPMENT: DUMBBELL – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Lie with your back on a bench with a pair of DB in each hand
  • Raise them above your chest Bend your elbows slightly and lock them in place in this position
  • Your palms should be facing each other
  • Lower the weights out and down by pivoting at the shoulder joint
  • Imagine that you are hugging a tree as you do this action
  • Slowly drive your arms to the side with a slow a controlled motion
  • Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

 

 

 

 

BICEP SUPER-SET 💪🏽

  • DB ALTERNATE BICEP CURLS: 3 SETS x 12 REPS E/S (CONTRACT THE BICEPS AT THE TOP OF THE MOVEMENT)

EQUIPMENT: DUMBBELL – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand holding a db in each hand with your palms facing your sides
  • Raise one dumbbell towards your shoulder while simultaneously turning slightly the back of your hand
  • Pause with your palm facing your shoulder and squeeze to feel the contraction
  • Reverse the movement to lower the weight to starting position
  • Repeat reps as instructed

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

 

 

  • SEATED DB BICEP CURL: 3 SETS x 12 REPS (CONTRACT THE BICEPS AT THE TOP OF THE MOVEMENT)

EQUIPMENT: DUMBBELLS (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Start by sitting upright on a flat bench, holding a dumbbell either side of the body, one in each hand
  • Keep your elbows tucked into your side and curl the dumbbell up towards the shoulder
  • Keeping tension through the bicep
  • Pause and contract the bicep for 3-5 sec
  • Slowly lower the dumbbells back to your side Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

 

BICEP SUPER-SET

  • CABLE HAMMER BICEP CURLS: 3 SETS x 12 REPS 

EQUIPMENT: CABLE MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand hip width apart holding the rope with both hands
  • Palms facing inward
  • Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides
  • Slowly release arms back down to starting position
  • Repeat reps as instructed

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • CABLE BICEP CURLS: 3 SETS x 12 REPS (CONTRACT THE BICEPS AT THE TOP OF THE MOVEMENT)

EQUIPMENT: CABLE MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand hip width apart holding the handles next to your sides
  • Palms facing forward
  • Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides
  • Slowly release arms back down to starting position Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

ABS 🔥🔥🔥

This is the time to burn your abs!
It’s designed to sculpt your abs! Work fast and hard between sets with a 10-second transition time to the next exercise. Rest only after completing the super-set, which means performing one exercise after another and resting for no more than 40-60 seconds before the next round/set

 

  • BANDED FLUTTER KICKS: 2 SETS x 15 REPS 

  • Place band around your ankles
  • Lie on your back with your hands by your side or underneath your glutes.
  • This is your starting position
  • Raise your left foot as high as you can and lower it at a controlled pace
  • While lowering your left foot, raise your right foot and lower it for 1 rep
  • Repeat reps as instructed

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • BANDED OBLIQUE CRUNCHES: 2 SETS x 15 REP E/S

  • Lie on your back on the ground
  • Place your hands behind your head
  • Bring your right knee towards your left shoulder without raising your waist and back
  • At the same time, lower your left leg straight ahead as low as you can
  • Pause for 3 seconds in this position
  • Slowly lower your right leg by straightening the leg back toward the ground
  • Perform the same movement on the other side
  • Repeat reps as directed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • PLANK LEG EXTENSIONS: 2 SETS x 15 REPS E/S

  • Start with your body in the high plank position, your hands and feet touching the ground
  • Place your hands under your shoulders and your body in a straight line from head to heel
  • The resistance band should be placed around your ankles
  • Engage your core and glutes throughout the exercise
  • Start to lift your left heel up against the resistance of the band
  • Keep your body aligned
  • Return to the starting position
  • Perform all reps on one side, then switch to the other side
  • Repeat reps as instructed