Wednesday, 15 Aug 2018

Reps. Exercises For Muscles

Reps.Exercises For Muscles

Reps. BOD OF THUNDER THESE UPPER-BODY WORKOUTS BASED ON HEMS WORTH’S PREP FOR THOR:

RAGNAROK WILL TURN YOUR SHOW-OFF MUSCLES INTO THE STUFF OF LEGEND

WHAT TO DO

Why the focus on arms and shoulders? Because make those pop and you’re going to look

outstanding in T-shirts, singlets and Norse-god costumes. Aim to do each workout twice

a week, while ticking off the rest of your body once a week.

BOULDER SHOULDERS

TRIPLE TREAT

Using light dumbbells and taking no rest

between moves do:

10 x standing press

10 x front raise

10 x lateral raise

Go for 3 rounds. It’s a warm-up of sorts, but your delts will be screaming for divine mercy.

SEATED MILITARY PRESS

Sit on the edge of a bench holding a barbell in front of you at shoulder height. Keeping your back straight and core braced, push the bar overhead until your arms lock out. Lower slowly and repeat. Do three sets of 8-12 reps then a fourth, heavier set of 6 reps. Finish with a set of 15 with a lighter bar.

UPRIGHT ROW

With your feet shoulder-width apart and gripping a barbell underhand, hands 12-15cm apart, lead by breaking your elbows to row the barbell up under your chin. Lower and repeat.

INCLINE PUSH-UP

INCLINE PUSH-UP

With feet elevated on a bench, punch out 3 sets to near-failure, taking your chest down to the floor and then locking out your arms at the top of every rep.

MASSIVE GUNS

SEATED INCLINE CURL

Set the bench to 45°. Lie back with a dumbbell in each hand. Alternately curl each weight to your shoulder, squeeze and lower. Do 3 sets of 8-12 reps then a fourth, heavier set of 6 reps.

STANDING EZ BAR CURL

Stand tall, shoulders back, holding a loaded bar with an underhand grip. Keeping your elbows tucked into your sides throughout the movement, contract your biceps to curl the bar to your chest. Lower under control. Do 3 sets of 8-12 reps then a fourth, heavier set of 6 reps.

CLOSE-GRIP BENCH PRESS

Perform as a standard bench press except have your hands only 15-20cm apart and keep your elbows tucked in throughout the movement, thus focusing the tension on your triceps. Do 10 reps then . . .

SKULLCRUSHER

. . . go straight into this move. Still lying on your back, hold the bar at arm’s length above your head. Give at the elbows and bring the bar down towards your forehead. Re-straighten your arms to return to the starting position. Ten reps. Do this super-set 4 times.

DIAMOND PUSH-UP

Get into a push-up position but with your hands together to form a diamond shape. Go to failure three times.

YOUR FAT-TORCHING FINISHER COMPLEMENT YOUR WEIGHTS SESSIONS WITH THIS LARD-TORCHING WORKOUT TO CREATE A BODY OF MYTHICAL PROPORTIONS.

WHAT TO DO

Do this workout at least once a week. Perform each move for one minute, then move straight onto the next one. When you’ve done all four moves, rest for one minute. You’ve completed one round. Do four, mere mortal.

BURPEE INTO CHIN-UP

BEAR CRAWL

On your hands and feet, go for 30 seconds forwards, then 30 seconds backward. Move, man!

BATTLE ROPES

Grab a rope in each hand, bend your knees and sit back as though sitting on a stool. Single-whip the ropes to create a rippling effect in the equipment – and your midsection.

MOUNTAIN CLIMBER

Get into a push-up position. Now alternate bringing your right knee up toward your right elbow and left knee towards your left elbow.

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