Top Exercises PDF

EXErCiSE. SEt/rEPS. trAining tiP. SuperSet. Wide Grip Pull-Ups. 5 x failure. Flat Bench. 5 x 12. SuperSet. Incline Dumbbells. 5 x 12. Seated Row.

45 Minute Total Body Workout ... Incline Dumbbell Bench Press (3 sets of 8- ... the next exercise, etc. until you get through all of the superset exercises, ...

Dumbbell alternating lunge with bicep curl ... Instructions: Rest after completing each superset. Some Resistance Band exercises require an anchor point.

For all dumbbell exercises, choose whatever weight challenges you. Do each superset 3 times consecutively, without rest. Rest 30 seconds-1 minute between ...

A very important part of this workout is the lifting tempo. Most people who weight train for muscle building lift weights at a fast pace, however, lifting ...

In a superset, the exercises are not combined to form ... A set of squat to overhead dumbbell press superset with seated medicine ball.

Supersets are the key to maximizing your total caloric burn in the ... Superset #2: 3 sets of 8-12 reps ... Exercise Ball Dumbbell Single-Arm Extension.

Exercise. Sets Reps/Time. Rest. Interval. Notes. Barbell squat (front or back). 3-4 8-12. 1-2 minutes. Superset 1: -Walking lunges (weighted).

The second exercise is done at body weight or 50% intensity for 12 reps with a 4/2/1 tempo. Stand, feet hip-width apart, elbows bent, holding a dumbbell in each ...

A superset couples a strength and power exercise. ... It is best to set up both exercises so you can move to the second with no rest ... Dumbbell side lunge.

Superset 1. Dumbbell incline press 3 X 8-12 rep. Cable Row 3 X 12-16 rep. Superset 2. Bench press 3 X 8-12 rep. Lat pulldown 3 X 12-16 rep. Superset 3.

Chest And Triceps Workout ? Monday. Superset 1. 1A Dumbbell bench press. Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets.

Exercise. Sets. Reps. Bench Press - Cluster Sets. 8. 4 - 5. Superset. Incline Dumbbell Bench Press. 3. 8 - 12. Incline Dumbbell Fly. 3. 8 - 12. Superset.

Cardio & Core ?This class is a challenging mix of intense and dynamic core exercises ... short rest periods, and both cardiovascular and strength exercises.

Upper-Body FoUndational. Strength exerCiSeS pull-Up. Focus: Strengthen the latissimus dorsi and the shoulder adductors that.

If you feel any unusual pain in your joints or muscles while you exercise, do not continue the exercise. You will need a firm chair and hand held weights or ...

The 8 Week Shred Program. PHASE 1 WORKOUTS: BUILD THE BASE. The first phase of this 8 week shred consists of 4 weeks of muscle building and moderate cardio.