Home Training 4


Home Training Program #4

Split Routine

Workout is Chest and Biceps:- 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 #4

  • 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

incline Press

chest

Incline dumbbell press
Incline dumbbell press

bicep curls

biceps

Preacher Bicep curls
Bicep preacher curls

Sit Up Crunch

Abs

Sit ups
Sit up crunch

bench press

chest

Bench Press
Dumbbell Bench Press

incline curls

biceps

Incline Dumbbell Curls
Incline Dumbbell Curls

Planks

Core

Plank on Knees
Plank on Knees

fly's

chest

Swiss ball flys
Swiss ball fly's

bicep hammer

biceps

Standing Curls
Standing Bicep Curls

Full Plank

Core

Full Plank
Full Plank
Stretching Chart

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