By Ndurance Fitness
3-4 circuits, 30 second rest in between each exercise and 2 minute rest at the end of each round.
1.Push up + tricep kickback – hold your core tight and keep your hips level when your bring your arm up for the triceps kickback.
2.Lateral rise with Isohold- hold your one arm up whilst doing 5 reps a side, then swop over until you get the rep count you are going for – 10 or 20 reps in total.
3.Bicep Curl Isoholds- same principle as above for the lateral raises.
4.Bent over row to tricep kickback – keep your back nice and flat and hold your core tight to keep from using your lower back.
5.Rear Dealt Flys- again keep your back nice and flat and really squeeze your rear delta at the top of the movement.
6.Bicep Curl to Shoulder Press to Tricep Overhead Press- concentrate on each movement and keep your firm correct.Do not rush them.
Hope you have a goodie.
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