Warm Up First
Before you start following the workouts below – or any kind of exercise – it’s crucial that you take the time needed to warm up correctly.
It involves doing seven set moves like downward dog walk-outs and lunges with rotation that warm up muscles all over the body, then going into exercises that are specific to the workout you are about to do. The simplest way to do the latter is to scan through the workouts detailed below and then do one or two warm-up sets of each exercise using either very light dumbbells or an unloaded barbell.
You’ll reap the benefits of taking five to ten minutes to warm up correctly in the form of both a reduced risk of injury and improved performance during your workout. Try it once and when you smash your first few sets instead of struggling through them, you’ll never need to be convinced of the value of a proper warm-up again.
1- Bench press
Sets 5 Reps 10 Tempo 2010 Rest 60sec Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.
2- Triceps dip
Sets 5 Reps 6-10 Tempo 2110 Rest 60sec Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.
3- Incline dumbbell press
Sets 3 Reps 12-15 Tempo 2010 Rest 60sec Lie on an incline bench holding a dumbbell in each hand by your shoulders. Press the weights up until your arms are straight, then lower them back to the start under control.
4- Incline dumbbell flye
Sets 3 Reps 12-15 Tempo 2010 Rest 60sec Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.
5- Triceps extension
Sets 3 Reps 12-15 Tempo 2010 Rest 60sec Stand tall holding a dumbbell over your head with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start.