Dalton Kalas
April 15, 2020
| Performed at: | G2 GYM |
| Workout Name: | Upper Body |
| Description: | 1- Clap Press-up (Push up) Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. Sets:3 Reps:3 Rest:15 secs Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration 2-Decline Press-up (Push up) Don't have a bench? Just use your stairs or a chair. Sets:3 Reps:8 Rest:15 secs Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating. 3- Narrow Press-up Sets:3 Reps:To failure Rest:15 secs Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time. 4- Isometric Chest Squeeze Sets:3 Reps:30 secs Rest:120 secs Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax. 5- Lateral Raise to Front Raise Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end. Sets:3 Reps:10 Rest:15 secs Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence. 6-Dumbbell Standing Shoulder Press Sets:3 Reps:10 Rest:120 secs Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position. |
| Results: | 40m 00s Performed as RX |
| Warmup: | Warm up shoulder, chest, and arms |
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