20 minutes could appear a brief length for a exercise however if you mix sluggish and managed actions with nice approach and steady pondering as you elevate and decrease with compound actions and structured relaxation you’ll be able to accomplish quite a bit in these 20 minutes! We are able to stay up for hitting these arms in the direction of the top!
For this higher physique exercise you will want some dumbbells, a mat and a chair of body weight dips!
The dumbbells I’m utilizing to your reference are 17.5kg every nonetheless I exploit 2 x 6kg every for the shoulders and biceps!
X3
40/20
CHEST PRESS
40/40/40/40/40/40
SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
40/40/40 then 20 relaxation
X3
REAR DELT FLYES
DIAGONAL RAISES
SHOULDER PRESS
X3
40/20
DIPS
X1
40/20/40
HAMMER CURL
HOLD
HAMMER CURL
X1
40/20/40
PALMS UP CURL
HOLD!
PALMS UP CURL
FINISHER!
20/20/20/20
ALTERNATING LATERAL RAISES
PARTIALS!
ALTERNATING LATERAL RAISES
PARTIALS!
I’ve referred to as this exercise ‘HARD’ as that was precisely my thought all through many of those workout routines… it was onerous to make sure I used to be controlling the dumbbell throughout the reducing portion! You will note what I imply if you come to the again, shoulder and bicep portion!!
Take your time, breathe and really feel your power and talent to manage with every rep!!
Cx
All the time make sure you heat up earlier than any exercise. Right here’s my 5 Min Heat Up Routine:
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Disclaimer: If you’re new to train or planning on embarking on a brand new health programme, you must seek the advice of your doctor. This video could provide well being, health or dietary data and is supposed for instructional functions solely. This data shouldn’t be meant as a substitute for in search of skilled medical recommendation or urged therapy. Please know that performing any train or programme is solely at your individual threat.
