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MH Beach Body Club 5.5: Upper Body

Perform the next two exercises as a superset. Lower the weight over three seconds and explode upwards for one.

01

Barbell bench press

Sets:3 Reps:8 Rest:0

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

02

Flat dumbbell flye

Sets:3 Reps:8 Rest:60 secs

Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.

Perform the next two exercises as a superset. Lower the weight over three seconds and explode upwards for one.

03

Barbell bent over row

Sets:3 Reps:8 Rest:0

Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.

04

Incline prone reverse dumbbell fly

Sets:3 Reps:8 Rest:60 secs

Lie face down on a bench set to a 45-degree angle holding two dumbbells hanging down in front of your chest. Squeeze your shoulder blades together to arc your hands away from each other. Keep a slight bend in the elbow throughout. Lift up to shoulder height then lower under control back to the start position.

Perform the next two exercises as a superset. Lower the weight over four seconds and explode upwards for one.

05

Incline barbell bench press

Sets:3 Reps:8 Rest:0

Lie back on a bench set to an incline angle and lift a barbell to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

06

Isometric chest squeeze

Sets:3 Reps:8 Rest:60 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.

Perform the next two exercises as a superset. Lower the weight over three seconds and explode upwards for one.

07

Underhand seated row

Sets:3 Reps:8 Rest:0

Bend your knees and hold the bar with an underhand grip, shoulder-width apart. Lean back slightly, keeping your back straight, then use your back muscle to drive the bar towards your belly button. Return the bar to starting position and repeat. 

08

Single arm dumbbell row

Sets:3 Reps:8 Rest:60 secs

Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight. Rest your right knee on the bench and step your other leg out to the side. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor. Lower slowly back to the floor and repeat.






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MH Beach Body Club 5.5: Upper Body
MH Beach Body Club 5.5: Upper Body images

2019 year
2019 year - MH Beach Body Club 5.5: Upper Body pictures

MH Beach Body Club 5.5: Upper Body advise
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MH Beach Body Club 5.5: Upper Body pictures
MH Beach Body Club 5.5: Upper Body pics

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MH Beach Body Club 5.5: Upper Body new foto

photo MH Beach Body Club 5.5: Upper Body
photo MH Beach Body Club 5.5: Upper Body

Watch MH Beach Body Club 5.5: Upper Body video
Watch MH Beach Body Club 5.5: Upper Body video

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Date: 08.12.2018, 00:30 / Views: 65372