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UPPER BODY |
BEGINNER
PROGRAMME
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PAIR THIS UPPER-BODY ROUTINE
with the legs workout on "Legs
: Beginner Programme" for a complete programme.
You can do each workout either once or twice per week. For
instance, on Mondays and Thursdays, do this workout; on
Tuesdays and Fridays, perform the beginner leg workout.
>> Splitting your body
over two workouts, instead of following a fullbody
programme, allows you to hit all your bodyparts with more
energy. A full-body programme is still effective, and is
perfect for those who are extremely short on time, but if
you have the option, go with an upper/lower or a
bodypartdriven split.
>>Your first time
through this workout, use extremely light weights and
concentrate on getting used to the equipment and the
movements.
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#1 |
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EXERCISE |
SETS
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REPS
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Hammer-Strength
Chest-Press Machine
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2
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12
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One-Arm DB Row |
2 |
12 |
| Seated Machine
Press |
2 |
12 |
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Back Extension |
2 |
15 |
| Cable Pressdown* |
2 |
12 |
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Machine Curl |
2 |
12 |
| Barbell Wrist
Curl** |
1 |
12 |
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Supported Crunch |
2 |
15 |
* See
full description on "Triceps
: Beginner Programme".
** See full description on "Biceps
: Beginner Programme". |
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HAMMER-STRENGTH
CHEST-PRESS MACHINE
START: Situate
yourself on the bench so that when you grasp the
handles, your elbows are in a direct line with your
hands. Keep your chest forward as much as possible.
MOVE: To
raise the weight, forcefully push the handles to
full extension (just short of elbow lockout), then
reverse the motion. Don’t let the weight rest at the
bottom. Keep your elbows out away from your body,
not pressed to your sides, to increase the action of
the pecs and decrease the involvement of the
triceps.
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BACK EXTENSION
START: Lie face
down on a back-extension bench with your heels under
the footpads.
MOVE: With
your body straight, head neither flexed forward nor
extended backward, and your arms crossed over your
chest, lower your torso so your body forms an angle
that approaches about 90 degrees. Use a smooth
motion to rise back up to the starting position.
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SUPPORTED
CRUNCH
START:
Lie on your back with your knees flexed to 90
degrees, your ankles and feet resting on a flat
bench and your hands behind the base of your neck
for support.
MOVE: Lift
your shoulders off the floor and crunch your ribs
and hips toward each other. Hold for a beat, then
reverse the motion. Don’t allow your shoulders to
touch the floor until the end of the set.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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