Week 11: Day FIVE At Home Workout Video

Week 11: Day FIVE At Home Workout Video

Week 11: Day Five Workout – 

Chest / Shoulders / Biceps / Abs
Always warm up with 3-5 minutes of movement & perform “Shoulder Openers.”

Rest 1 minute in between each round.

CHEST / SHOULDERS / BICEPS:
**Tri-Set: work each exercise in a row before starting again**
Chest press w/ dumbbell —10 to 12 reps — 3 sets
Lateral raise w/ dumbbell —10 to 12 reps — 3 sets
Hammer curl w/ dumbbell  — 10 to 12 reps — 3 sets

Chest flye  — 10 to 12 reps — 3 sets
Shoulder press  — 10 to 12 reps — 3 sets
Alternating bicep curl w/ dumbbell  — 10 to 12 reps — 3 sets

Incline chest press  — 10 to 12 reps — 3 sets
Rear delt banded presses  — 10 to 12 reps — 3 sets
Concentration curl  — 10 to 12 reps — 3 sets

ABS:
Crunch dumbbell roll up — 15 reps — 3 sets
Heel side to side touches — 15 reps — 3 sets
Hold dumbbell over chest w/ reverse crunch  — 15 reps — 3 sets

__________________________

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

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Categories: At Home Workouts

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