Workout Instructions
A1:
DB Lateral Raise
3 sets, 10-15 reps
Cues
- Leaning forward slightly, raise the DB’s up to ear height.
- Keep a slight bend in your elbows, but avoid locking them during the lift.
- Lower the dumbbells back down to your sides in a controlled manner.
B1:
Shoulder Press Machine
1 set, 8-10 reps, 1 set, 12-15 reps
Cues
- Using a shoulder press machine of your choice
- Start in a dead stop position and press up until your elbows are locked
- Repeat this full range of motion for every rep
C1:
Chest Press Machine
2 sets, 8-12 reps
Cues
- Adjust the seat to a height that aligns the handles with your chest level.
- Begin by pushing the handles forward, extending your arms fully but not locking your elbows.
- Exhale as you press the weight away from your chest and inhale as you bring it back.
D1:
Standing Cable Fly
3 sets, 12- 20 reps
Cues
- Focus on getting a big stretch at the top of each rep.
- Avoid using any momentum here the goal is to maximise the stretch and contraction on each rep.
- Repeat this full range of motion for every rep.
E1:
Tricep Pushdown
3 sets, 12- 20 reps
Cues
- Hold the bar or rope with an overhand grip (palms facing down).
- Push the bar or rope downward by straightening your arms fully.
- Keep your torso upright and engage your core to prevent excessive swinging during the exercise.
F1:
Single Arm Overhead Tricep Extension
2 sets, 10- 15 reps
Cues
- Hold a dumbbell in one hand with an overhand grip, extending your arm straight up above your head.
- Lower the weight until your forearm is parallel to the ground or as far as your mobility allows.
- Focus on squeezing your triceps at the top of the movement for maximum muscle engagement.
