1C. TS
MUSCLES WORKED: Traps, Posterior Delt, Erector Spinae,
Rhomboids
Sets: 2-3
Reps: 6-10
Rest: 20 secs
Grabapairoflightdumbbellsandliefacedownona
30-degreeinclinebenchwithyourarmshangingdown.
Beginthemovementbybendingyourarms 90 degrees
andsqueezingyourshouldersbackanddown.
Holding that start position, lift your elbows out to the side
and squeeze your shoulder blades together. Hold for 2-4
secs,keepthetensionandthenslowlyloweryourelbows
tothestartposition.
Hold that position and go again into the next rep.2.DUMBBELLGLUTEBRIDGE
FLOORPRESS
MUSCLESWORKED:Glutes,Delts,
Pecs,Core
Sets:3-4
Reps:6-8
Rest:60-90secs
Begin with your arms straight up in
the air and the dumbbells at 45 degrees.
Now press your hips up and squeeze
yourgluteswhiledrivingdownthrough
yourheels.Thisisyourstartposition.
Keeping your hips up and your heels
down, slowly lower your elbows to the
fl oor, pause while keeping the tension
in your chest (not relaxing your arms on
the ground) and then explosively drive
the weights back up to the start position.