Jan 17, 2012 12:27 AM GMT
Every exercise with an average of 30 sec. of rest between sets.
Stretches arms, shoulders, pecs and back.
Using an rubber band for resistance, plus 5 Kg. (~11.02 lbs) on each arm, I do 3 set with 20 repetitions of every exercise.
With the rubber band up, I stretch and flex my arm;
With the same band stretched forward, I stretch and flex my arm;
From this basic position, I move my arms laterally, opening and closing them;
Biceps alternate curls;
I do the first and the fourth sets with 8 kg. (~17,64 lbs) in each dumbbell, 10, 10, 10 and the second and third sets with 7 kg. (~15,5 lbs) dumbbell, 15, 15, 15 - All seated
With my arms stretched ahead, I open laterally both arms;
Dumbbell Lateral raises;
Weighing 2kg. (~ 4.4 lbs) I do:
With the arms straight down, lift the hands to your shoulder and stretch your arms up - 12 reps - 3 sets;
With the arms stretched sideways, up and down and stand up in front of me, lowering them - 12 reps - 3 sets;
With 15kg. (~ 33.07lbs) The same movement of the rowing, but tilted down - 12 reps - 3 sets
Shrug w/ Dumbbells with 15kg. (~33,07 lbs) - 30 reps - 3 sets;
For triceps - reversed hammer, with a 9 Kg. (19,84) - 12 reps each arm, without rest - 3 series in each arm;
Using (10 kg - 22,05 lbs) in each dumbbell - 3 sets of 12 reps;
Dumbbell Bench Press;
I do hip rises - 3 set holding the hip 15 sec. in each elevation;
15 short abs, followed by 10 additional w/ the help of my personal trainer - 3 sets.