Author Topic: Mini-routine I saved from Men's Health  (Read 2071 times)

Offline hitchcock

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What do you guys think of this one:

1. Incline dumbbell press: Lie on your back on a low-incline bench set 30 to 45 degrees from vertical. Hold two heavy dumbbells above your head with your arms straight and palms facing away from you. Keep one arm straight and lower the other until it's even with your chest--no lower. Push the weight back up explosively. Repeat on the other side for a total of 8 reps per arm. Without resting, go to Step 2.

2. Side plank: Lie on your side in a straight line, supporting your body with your forearm bent 90 degrees. Maintaining this position, engage your abdominals to lift your body off the floor. Your weight should be supported equally by your forearm and toes. Hold for 30 seconds and repeat on the opposite side. Rest for 30 seconds. Now go back to Step 1 and repeat the series for a total of 3 sets.

3. Screamers: This circuit will jolt your pectorals and accelerate your metabolism by engaging your entire body. Perform the set by quickly alternating exercises A and B, adding 3 pushups and 1 squat jump each round. Start with 3 pushups and a squat jump, then do 6 and 2, and so on, until you reach 12 pushups and 4 squat jumps. Rest 90 seconds after each round, and repeat for a total of 3 rounds.

A - The pushup

B - The squat jump
With feet shoulder-width apart and arms extended in front, squat as if you're sitting, until your thighs are just below your knees. Hold 2 seconds, and then explode up off the ground, arms up.


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