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Description

Upper Body weight training by continuous muscle activation*contraction. Equipment needed: dumbells, moderate weights, bench. Target muscles: Biceps* triceps* rhomboid *shoulders * chest. 3 sets 2 rounds each, 10 Seconds break between exercises , 45 seconds between rounds.


Exercises

Set 1: 2 rounds
Slow Crosses With Dumbbells
Slow Crosses With Dumbbells
1 minute
Rest
Rest
10 seconds
Alternating Bicep Curls Extended
Alternating Bicep Curls Extended
1 minute
Rest
Rest
10 seconds
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
45 seconds
Rest
Rest
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
Rest
10 seconds
Tate Press
Tate Press
45 seconds
Rest
Rest
45 seconds

Set 2: 2 rounds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
10 seconds
DOUBLE Cross Extensions (cross Both Arms simultaneously)
DOUBLE Cross Extensions (cross Both Arms simultaneously)
1 minute
Rest
Rest
10 seconds
Lying- Elbow Out-  Triceps Extension
Lying- Elbow Out- Triceps Extension
1 minute
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
10 seconds
Arm High Low Extensions 45 Degree (Letter "X")
Arm High Low Extensions 45 Degree (Letter "X")
1 minute
Rest
Rest
10 seconds
Ventral Lateral Raise combo,  Letter "M" Arm Raises
Ventral Lateral Raise combo, Letter "M" Arm Raises
1 minute
Rest
45 seconds

Set 3: 2 rounds
Rhomboid Squeezes Standing
Rhomboid Squeezes Standing
45 seconds
Rest
Rest
10 seconds
External Shoulder Rotations With Dumbbells
External Shoulder Rotations With Dumbbells
45 seconds
Rest
Rest
10 seconds
Wall Push-Ups with Clap
Wall Push-Ups with Clap
1 minute
Shoulder Opener with Band
Shoulder Opener with Band
1 minute

Set 4: 1 round
Right Side Stretch
Right Side Stretch
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
15 seconds

Workout Discussion

26 Jul
Finally did it. Great challenge on the shoulders for me.b I'm sure tmoro I'll have more to say...pain.

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