- KETTLEBELL NEUTRAL
CURL TO OVERHEAD PRESS
MUSCLES WORKED: Biceps,
Triceps, Delts, Traps, Forearms,
Pecs, Core
Sets: 3-4
Reps: 6-8
Rest:60-90secs
Grab a kettlebell by the handles or
'horns'ineachhand,andstandtall
withtheweightsatyourside.
Squeezing the horns as hard as
you can throughout, curl the weights
uptoshoulderheightsothatthe
kettlebellsarenowupsidedown.
Press the weights up in the air,
pause and slowly return to the
start position.
- 30-DEGREE DUMBBELL
NEUTRAL TRICEP EXTENSION
MUSCLES WORKED: Triceps, Delts, Traps,
Forearms, Pecs
Sets: 3-4
Reps: 6-8
Rest: 60-90 secs
Setthebenchtoaslightinclineandlie
onyourbackwiththedumbbellsatyour
shoulders–palmsfacingeachother.
Presstheweightsupintheairtothe
startposition.
Keepingyourupperarmstill,bendatthe
elbowuntiltheyourarmsarefullybent.
Keeping the tension in your tricep, briefl ypause and then explosively return to the
startposition,flexingyourtricepasmuch
aspossible.
Keeping the tension, immediately go
into the next rep.