this program a lot of exercises will be
performed back to back. For the upper
body strength day, you should aim to
rest for 60 to 90 seconds between
exercises performed back to back.
Dumbbell Bench Press
Sit on a bench resting a dumbbell on
each thigh. Lie back on the bench
using your legs to lift the dumbbells
above your chest. Keeping your elbows
slightly tucked in, lower the dumbbells
down to your chest then press them
back up.
Krok Row
Set up on a bench placing your left
hand and left knee on the bench while
planting your right foot on the ground.
Holding a dumbbell in your right
hand, explosively pull the dumbbell up
towards your torso using momentum
and lower it back down in one motion.
Repeat on the left side.
Incline Bench Press
Lie on the bench and grab the bar with
a slightly wider than shoulder-width
grip. Keeping your feet fi rmly planted on
the ground and your shoulder blades
retracted, lift the bar off the rack. Slowly
lower the bar down to your chest keep-
ing your elbows directly under the bar.
Once your elbows are slightly lower
than 90-degrees press the bar back up.
Barbell Row
Stand up and hold a barbell with your
hands roughly shoulder-width apart.
Slightly bend your knees and lower
your torso by bending at the waist and
pushing your hips back. Holding this
position, pull the bar up to your ster-
num, pause at the top and slowly lower
the bar back down.
Seated Military Press
Start seated in a power or squat rack
with a barbell set up slightly lower than
shoulder height. Grab the bar with
a shoulder-width grip and unrack it.
BENCH PRESS
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