Home Training 3


Home Training Program #3

Split Routine

Workout is Shoulders and Triceps:- 3 exercises for each, a total of 6 exercises

Reps /sets/rest/tempo

Warm up first for 5 mins to bring the body core temperature up. The number of repartitions per exercise are 10, the sets are 3, rest 1 min between set and 2 mins between exercises.

 

Tips:-

1.Try to feel the muscle/s you are working by squeezing them in the contracted position.

2. Tempo is 3 sec on positive phase and 4 sec on negative phase the lowering of the weight. 

Program #3

  • 3 sets x 10 reps per exercise
  • 2 mins rest between exercises
  • 3 mins rest between sets
  • Feel the muscle/s being worked
  • Keep hydrated, take a sip of water between sets

shoulder Press

shoulders

Seated Shoulder Press
Seated Shoulder Press

triceps skull crushers

triceps

Triceps skull crushers
Triceps skull crushers

Sit Up Crunch

Abs

Sit ups
Sit up crunch

dumbell shrugs

Shoulders

Dumbbell Shrugs
Dumbbell Shrugs

close grip bench press

triceps

Close Grip Bench Press
Close Grip Bench Press

Planks

Core

Plank on Knees
Plank on Knees

lateral raises

shoulders

Lateral Raise
Shoulder Raises

Kickbacks

Triceps

Triceps Kickbacks
Triceps Dips

Full Plank

Core

Full Plank
Full Plank
Stretching Chart

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