Читать книгу Conviction Fitness - Chas Allen - Страница 23

Standing Bicep Curls

Stand in an athletic position with knees slightly bent. Grip a bar or dumbbells slightly wider than shoulder-width in a comfortable position, palms facing up. Keep your shoulders back, chest up and open, and elbows tucked back. Pull the weight upward, hinging at the elbows.

Incline Bicep Curl

Sit at an incline bench. Grip a dumbbell in each hand on both sides of the body, palms facing up. Fully extend the arms down to reach the dumbbells toward the floor. Curl the dumbbells upward simultaneously, hinging at the elbows.

Hammer Curls

Grip a dumbbell on each side of the body, palms facing toward the body. Stand in an athletic position with knees slightly bent. Raise both dumbbells simultaneously, hinging at the elbows.

Skull Crushers

Lay face up on a flat bench with a bar or dumbbells gripped above you in an overhand grip. Bend at the elbows and lower the bar toward your skull. Stop the downward motion 1-2 inches from your forehead. Straighten the elbows to raise the weight back to starting position.

Flat Bench Triceps Extension

Lay with your back flat on a bench. Hold a dumbbell in one arm elevated directly above your chest. Hinge at the elbow, maintaining a packed and supported shoulder, and bend to 90 degrees. Press upward and return to start position.

Triceps Dips

Position your palms on the edge of a bench. Extend your legs in front of your body with the heels of your feet touching the ground. Place a weighted plate on your lap, or ask another inmate. Bend at the elbows and lower your body. Press upward through the palms and return to starting position.

Cardio: Knee Raise Crossovers

30 reps each side: 5 sets

Place your hands in push-up position on the floor or a flat bench with your feet at a declined angle on the floor. Maintain a straight plank posture through the body. Keep your shoulders back and your hips low with the core engaged throughout the exercise.