Week 9: Day FIVE At Home Workout Video

Week 9: Day FIVE At Home Workout Video

Week 9: 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:
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Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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