DIRECTIONS
• Each workout consists of 6 exercises, performed in 5 continuous rounds.
• Perform 12 reps of each exercise in the first round, 10 in the second, 8 in the third, 6 in the fourth and 4 in the final circuit.
• Rest as little as possible between exercises and rounds.
1. PUSH PRESS
• With your feet shoulder-width apart, position the bar on your upper chest, keeping your chest upright and your core braced.
• Bend at the knees to go into a quarter squat, then stand up and press the bar directly overhead.
• During the lifting phase, keep your core braced and don’t tilt your hips forward.
• Lower the bar back to your chest.
2. FRONT SQUAT
• Rest the bar across your upper chest, with your hands holding it in place and your elbows as high as you can get them.
• Keeping your chest up and your back straight, squat until your thighs are at least parallel to the floor, then drive back up to standing.
3. DUMBBELL INCLINE CHEST PRESS
• Lie on a bench set at a 45° angle, holding a dumbbell in each hand at shoulder height.
• Keep your feet flat on the floor and your back against the bench.
• Press the weights directly above your head, but don’t lock your elbows at the top.
4. SINGLE-ARM ROW
هذه القصة مأخوذة من طبعة April 2023 من Men's Fitness UK.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 8500 مجلة وصحيفة.
بالفعل مشترك ? تسجيل الدخول
هذه القصة مأخوذة من طبعة April 2023 من Men's Fitness UK.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 8500 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
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