UPPER BODY STRENGTH 3-15-20 скачать в хорошем качестве

UPPER BODY STRENGTH 3-15-20

WARM UP: 3 Rounds 10 Sec High Knees 10 Sec Butt Kicks 10 Sec Jumping Jacks STRETCH 30 Seconds Each: Mountain Climber Stretch Triangle Stretch Pigeon Stretch SUPERSET A A1: Renengade Row + Push up 4 x 8-10 reps A2: Rear Delt Fly 4 x 10 reps SUPERSET B B1: Upright row 4 X 10 reps B2: tricep extensions 4 x 10 reps NOTES For this workout you will work down the list and complete 4 full rounds of superset A resting 1-2 mins between sets. You will then complete 4 full rounds of Superset B and rest 1 minute between rounds. FORM Renegade Row + Push Up - Start in the push-up position with your hands on a pair of dumbbells. From here you will row one arm at a time to your side, squeezing your shoulder blades at the top of the row and holding the plank position with the opposite arm. After performing one row per arm, you will then do one push-up. Upright Row- holding the dumbbells in front of your body, pull dumbbells to your shoulder height. Tricep extension - using one dumbbell, hold one end with both hands behind your head, then press up. Advanced version - use a slightly lighter DB and perform single arm tricep extension. Rear Delt Fly - starting position is a hip hinge forward with a flat back, like a set up for a stiff leg deadlift.  Hold a set of dumbbells in front of you at your knees, palms facing together. Keeping a flat back, and a slight bend in your elbows, you will raise your arms out to the side to shoulder height while pulling your shoulder blades back together. Try not to shrug your shoulders, but press them down as you pull the weight back.