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UPPER BODY |
AT-HOME
TRAINING
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LIKE THE 20-MINUTE WORKOUT,
this programme takes advantage of supersets. However, if
workout time isn’t a concern for you, you have the option of
doing all of these exercises as straight sets rather than
supersetting them. Either way, this workout will build some
serious muscle.
>> Yes, this
workout says “At-Home”, but don’t be afraid to take this bad
boy to the gym with you. It is a solid programme for either
locale.
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#4 |
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EXERCISE |
SETS
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REPS
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Barbell Row
(superset with)
Incline DB Press
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3
3
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8-12
8–12
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Flat-Bench Press
(superset with)
One-Arm DB Row |
2
2 |
8–12
8–12 |
Seated DB Press
(superset with)
Mixed-Grip Barbell Shrug |
3
3 |
8–12
8–12 |
Bent-Over Lateral Raise
(superset with)
Upright Row |
2
2 |
8–12
8–12 |
Alternate DB Curl
(superset with)
DB Kickback |
2
2 |
8–12
8–12 |
Seated Knee-Up
(superset with)
Crunch |
2
2 |
20
20 |
Example of a superset: do the barbell row for
8–12 reps, followed immediately (no rest) by
8–12 reps of the incline press. That’s one
superset. Then rest 30–90 seconds and repeat the
process. Once you complete three supersets, move
onto the next superset combo — flat-bench
presses and one-arm rows. The Incline DB Press
is on "Chest
: Advanced Routine : Omar Deckard";
the Crunch is on "Abdominals
: Advanced Routine Stan McQuay".
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MIXED-GRIP
BARBELL SHRUG
START: Grasp a barbell with a mixed grip
(one hand over, one under) to help you with a
heavier weight.
MOVE: The
shrug is a simple up-and-down movement; don’t roll
your shoulders — it doesn’t provide any added
muscular stimulus and actually increases the chances
of injury. When shrugging, keep your arms as
straight at possible as you try to touch your traps
to your ears.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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