19-20 (10)

 

MOVE QUICKLY BETWEEN 4 SETS!

I would like you to perform all 4 exercises as supersets which means that i would like you to perform every set of  all 4 exercises back to back then AFTER COMPLETING THE 1ST ROUND, tAKE 40 SEC REST AND CONTINUE TO THE NEXT ROUND

 

Back-Triceps & ABS

 

WORKOUT:

  • PULL-UP ASSISTED MACHINE: 3 SET x 8-10 REPS (PAUSE FOR 5 SEC AT THE TOP OF THE MOVEMENT AND CONTRACT YOUR BACK MUSCLE)

EQUIPMENT : Pull-up Machine 

  • Start by standing above the step
  • Position yourself on the pull-up bar using an narrow grip Raise your body as high as you can
  • Create a slow an eccentric movement, which means practice the hold at the top of the movement to help you master the exercise
  • Slowly lower back down to the starting position
  • Repeat reps as instructed

 

 

  • CLOSE CABLE LAT PULLDOWN: 3 SETS x 12-15 REPS (PAUSE FOR 5 SEC AT THE BOTTOM OF THE MOVEMENT)

EQUIPMENT : Cable Machine 

  • Kneel down facing the Cable Machine
  • Start with your arms straight and torso either vertical or leaning back slightly
  • Pull both handles to your chest, while pushing your chest out to meet both hands
  • Don’t lean back any farther
  • Pause, feel the squeeze in your arms and back
  • Slowly return to the starting position
  • Repeat reps as instructed

 

 

  • CABLE BACK LOW ROW: 3 SETS x 10-12 REPS E/S

EQUIPMENT : Cable Machine 

  • Place the bench in front of a cable machine holding a stirrup handle attached to a low pulley
  • Lean your chest on the bench with arm out in front
  • Exhale as you pull the handle towards your waist
  • Pause for a moment to feel the contraction and return to starting position using a slow and controlled movement
  • Repeat reps as instructed

 

 

  • BB BENT OVER OVER: 3 SETS x 10-12 REPS

EQUIPMENT : BARBELL – Level: Increase The Weight If Possible

  • Grab the bar with your hands (palms facing forward)
  • Shoulder-width apart
  • Brace your core Inhale and squeeze your shoulders together to row the weight up until it touches your sternum
  • Exhale and slowly lower it back down again
  • Repeat reps as instructed

 

 

 

  • HYPEREXTENSIONS: 3 SETS x 10-12 REPS

EQUIPMENT : Body Weight

  • Place yourself on the hyperextension machine
  • Make sure your waist is clear of the the thigh support so that you can bend at the waist
  • Cross your arms over your chest or place your arms at head height
  • Exhale as you lower your upper body down slowly by bending at the waist until you feel the strain in your hamstrings and a full stretch in your lower back
  • Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with Inhale as you lift your body to the up position where your entire body is in a straight line
  • Repeat reps as instructed

 

Triceps

 

  • ROPE TRICEP PUSHDOWN: 4 SETS x 15 REPS

EQUIPMENT : Cable Machine 

  • Stand holding the rope in each hand at the high pulley of a cable
  • Keep your elbows tucked in at your sides
  • Keep your core tight
  • Bring your arms down until your arms are fully extended
  • Return to starting position
  • Repeat reps as instructed

 

 

  • SINGLE ARM TRICEP EXTENSIONS: 4 SETS x 12 REPS E/S

EQUIPMENT : Cable Machine – Level: Increase The Weight In Every Set

  • Position yourself in front of a cable pulley with your back facing the machine
  • Kneel down keeping your torso upright
  • Brace your core
  • Raise your arms up and flex your triceps until your elbows are completely extended
  • Release the contraction under control by moving the rope behind your head
  • Repeat reps as instructed

 

 

  • DB SKULLCRUSHER: 4 SETS x 12 REPS

EQUIPMENT : DB – Level: Increase The Weight In Every Set

  • Hold a DB in each hand, lying down on a bench with arms extended directly above you
  •   Engage your core
  • Keep your upper arms up as you bend at the elbow
  • Bring the DB back towards your head
  • Engage your triceps and push the DB backup above you until your arms are straight
  • REMEMBER only the upper arms are moving towards your head and up

 

 

  • DIAMOND PUSH-UP: 4 SETS x 10-12 REPS 

EQUIPMENT : Body Weight

  • Bring your hands close together to form a diamond shape just below your chest
  • Keep your core tight, hips and back in one straight line
  • Keep your feet wide
  • Slowly start to lower your chest to the ground
  • Push back up to starting position
  • Repeat reps as instructed

 

 

  • BENCH DIPS: 4 SETS x 8-10 REPS

EQUIPMENT : Body Weight

  • Stand facing away from a bench, or from a chair
  • Place your hands at the edge of a bench or a chair
  • Extend your legs out in front of you
  • Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle Using your triceps, lift yourself back to the starting position
  • Repeat reps as instructed

 

 

ABS ON 🔥🔥🔥

This is the time to set your ABS on fire! It is designed to burn out your ABS.

Work hard with 10 seconds transition time to the next exercise. Rest only after completing the superset which means going through the exercise one after another and rest for no more than 40-60 seconds prior the next round/sets

 

 

  • LYING CRUNCHES: 3 SETS x 20 REPS

  • Lay down on your back.
  • Plant your feet on the floor,hip-width apart.
  • Bend your knees and place your arms below your head.
  • Contract your abs and inhale.
  • Exhale and lift your upper body,keeping your head and neck relaxed.
  • Inhale and return to the starting position.
  • Repeat reps as instructed

 

 

 

  • TOE TOUCH: 3 SETS x 20 REPS 

  • Lay on your back arms behind your head or straight in front of you
  • Keep legs straight up with your foot flexed or knees slightly bend, it is your starting position
  • Inhale
  • Now breathe out and try to touch your toe with your hand, hold here for 5 sec contraction
  • Breathe in as you go back down to starting position
  • Repeat reps as instructed

 

 

  • OBLIQUE V-UPS: 3 SETS x 15 REPS

  • Lie on your side with both legs extended, your feet stacked, place one palm of your hand on the floor, and the other touching your head
  • This is the starting position
  • Lift both legs toward the ceiling and your torso and arm toward your right knee so that your torso and legs form a “V”
  • Pause, contract your obliques as hard as you can, and then slowly return to the starting position
  • Repeat reps as instructed

 

 

  • PLANK: 3 SETS x 45 SEC

  • Place yourself  to a plank position
  • Shoulders directly over your elbows
  • Core is tight
  • Back is straight
  • Stay for 45 sec