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CHEST-BICEP & ABS 🔥

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

 

CHEST SUPERSET:

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

EQUIPMENT:DUMBBELL – Level: 4KG

  • Lie flat on your back on a flat surface, with your feet flat on the ground.
  • Hold a DBl in each hand and extend your arms directly over your shoulders
  • Palms facing toward your feet.
  • Squeeze your shoulder blades together and slowly bend your elbows
  • Lower the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles
  • Slowly drive the dumbbells back up to start, squeezing your shoulder blades
  • Repeat reps as instructed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • DB CHEST FLY: 3 SETS x 12 REPS

EQUIPMENT:DUMBBELL – Level: 4KG

  • Lie on the floor with a pair of DB in your hands
  • 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

 

 

 

CHEST SUPERSET:

  • INCLINE DB CHEST PRESS: 3 SETS x 12 REPS (CONTRACT YOUR CHEST 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

  • 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

 

 

 

 

 

 

  • PLANK TO ELBOW: 3 SETS x 12 REPS E/S

EQUIPMENT: BODY WEIGHT

  • Begin on all fours in the top of a push-up plank, which is a standard plank position
  • Engage your core to keep your hips as still as possible.
  • Lower right arm down to your elbows, one arm at a time
  • Push up onto one hand, placing it where your elbow just was
  • Push up onto your other hand.
  • You should be in the top of a push-up with your legs extended and engaged behind you
  • Squeeze your glutes for stability Repeat with alternating arms

 

 

 

 

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 SUPERSET 💪🏽

  • 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

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • ZOTTMAN CURLS: 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

  • Stand with dumbbells in each hand, arms by your sides and a supinated grip
  • Keeping your hands supinated, flex at the elbow and curl the dumbbell up
  • Once your elbow is fully flexed, twist at the wrist, going from a supinated to a pronated position
  • Begin to extend the elbow, lowering the weight down, keeping a pronated grip
  • Once your elbows are extended and your arms back to your sides, twist again at the wrist returning to the initial starting position with palms facing up

 

 

 

 

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 SUPERSET

  • ALTERNATE CURLS: 3 SETS x 12 REPS 

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

  • 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

 

 

 

 

 

 

  • DB BICEP TO WIDE HAMMER CURL: 2 SETS x 12 REPS (CONTRACT THE BICEPS AT THE TOP OF THE MOVEMENT) E/S

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

  • Stand holding a dumbbell in each hand by your side
  • Have your palms facing forward
  • Bend your elbows and pull the dumbbells up towards your shoulders
  • Once the dumbbells are up at your shoulders take them down and out to the side so that your palms are now facing up and out
  • Once at the bottom reverse the movement back the other way
  • So curl them up to your shoulders with palms facing out and then bring them down straight in front of you to the bottom with palms facing up and out
  • 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 sculp your abs!

Set your TIMER for 40 seconds for the plank exercise.
Work fast and hard between sets with a 10-second transition time to the next exercise. Rest only after completing the superset, which means performing one exercise after another and resting for no more than 40-60 seconds before the next round/set

 

 

 

  • LYING CRUNCHES:2 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

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

  • OBLIQUE CRUNCHES : 2 SETS x 15 REPS E/S

  • Lay on your back with your knees bent
  • Place your hand behind your head
  • Place your right foot above your left knee Inhale and brace your core
  • While breathing out, raise your left shoulder off the ground, crunching your obliques by bringing your left elbow toward your right knee
  • Repeat all reps on one side and continue to the other side

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

  • PLANK : 2 SETS x 40 SECONDS

  • Set your body into a plank position
  • Shoulders just above the elbows
  • Keep your abdomen tight and your back straight
  • Stay in this pose for 40”
  • Repeat reps as directed