Workout Routine: Build Muscle and Protect Joints 2

Workout Routine: Build Muscle and Protect Joints 2

DAY I

1.1 BENCH PRESS

Sets: 6

Reps: 5, 5, 5, 5, 5, as many as possible

Rest: 120–180 sec

Hold the bar just outside shoulder width and arch your back. Pull the bar out of the rack and lower it to your sternum. When the bar touches your body, drive your feet hard into the floor and press the bar back up. ž

Do 5 sets of 5 reps, and then use 75% of that load on your sixth set and do as many reps as you can. In between your first two sets only, do the push-up and face-pull during your rest period.

PUSH-UP_workout routine

1.2 PUSH-UP

Sets: 2

Reps: 10

Place your hands on the ground at shoulder width and extend your legs behind you. Your body should make a straight line; brace your abs. Lower your body until your chest is an inch above the floor and then push back up.

1.3 FACE-PULL

Sets: 2

Reps: 20

Attach a rope handle to the top pulley of a cable station. Grab an end in each hand with palms facing each other. Step back to put tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.

INCLINE DUMBBELL ROW ISO-HOLD-workout Routine

2.1 INCLINE DUMBBELL ROW ISO-HOLD

Sets: 4

Reps: Hold for 30–60 sec

Rest: 0 sec

Set an adjustable bench to a 30- to 45-degree incline and lie on it chest down.

Grasp a dumbbell in each hand and row the weights to your sides. Hold them there with your back fully contracted.

2.2 INCLINE DUMBBELL ROW

Sets: 4

Reps: 20

Rest: 0 sec

Keep the same setup but perform 4 sets of 20 reps.

BENTOVER LATERAL RAISE-workout routine

2.3 BENTOVER LATERAL RAISE

Sets: 1

Reps: 12–15

Rest: 90–120 sec

Stand holding a dumbbell in each hand and your hips back until your torso is almost parallel to the ground. Ensure that your lower back stays flat. Let your arms hang with palms facing each other. Squeeze your shoulder blades together and raise your arms out 90 degrees to your sides. Hold the top for a second.

WIDE-GRIP PUSH-UP-workout routine

3 WIDE-GRIP PUSH-UP

Sets: 1

Reps: 50–100

Rest: As needed

Get into push-up position and place your hands outside shoulder width on the floor. Slowly lower your body to the down position— take three seconds. Press back up. Do 50–100 reps as quickly as possible, resting as needed.

TTRICEPS PUSH-DOWN-workout routine

4 TRICEPS PUSH-DOWN

Sets: 1

Reps: 100–150

Rest: As needed

Attach a rope handle to the top pulley of a cable station and grab an end in each hand. Keeping your upper arms at your sides, extend your elbows and hold the end position for a second. Select a load fitting your ability to do 12–15 reps and perform 100–150 reps as quickly as possible, resting as needed.

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.

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