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Home Upper Body Workout with Free and Body Weights
July 18, 2011 - 08:02 AM
By Mrs Eugenia Rim
Home Upper Body Workout with Free and Body Weights
July 18, 2011 - 08:02 AM
By Mrs Eugenia Rim
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*Monday* Home Upper Body Workout with Free and Body Weights. Designed for Women (Beginner level, Week 1) Do warm up around 10 minutes to raise up a pulse.
Do some stretches for the upper body. Hold 15-30 sec each
For this Workout you will need 2 x 2 kg dumbbells
1. Dumbbell Shoulder Press
Prime movers: trapezius, deltoids and triceps
2 Sets * 15 Reps
2. Lying Dumbbell Chest Flyes
Prime movers: pectoralis major and anterior deltoids
2*15
3. Bent Arm Dumbbell Pullover
(same as bent Arm Pullover but only with dumbbells)
Prime movers: latissimus dorsi, pectoralis major and triceps
2*15
4. Abdominal Crunch
Prime movers: rectus abdominis
2*15
5. Obligue Twist
Prime movers: internal and external obligues
2*15
6. Back Extension
Prime movers: erector spinae
2*15
7. Reverse Crunch
Prime movers: Lower rectus abdominis
2*15
8. Single Arm Tricep Press
Prime movers: Tricep
2*15
If you have no idea how to do any of these axercises please go to Youtube and search for video lessons.
Later you can increase weights, sets and reps. |
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