Ian v.2

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Program by: stephanfitness

Tags: upper-body workout, biceps, chest, arms, shoulders, triceps, back

This program is design to build and tone your upper body. Ideal for home training too.

Exercise
Warmup
jogging on the spot 2min Duration
kick backs 2min Duration
Main
Wheel Rollout Reps | 3 Sets
seated bent flies 8 Reps | 10 Kg | 3 Sets
dorsal raises hands to the back Reps | 3 Sets
seated bend rows 12 Reps | 21 Kg | 3 Sets
dumbbell bench press 9 Reps | 20 Kg | 3 Sets
dumbbell chest flies Reps | 10 Kg | 3 Sets
dumbbell upright rows Reps | Kg | 3 Sets
standing shoulder press 9 Reps | 16 Kg | 3 Sets
Overhead Front Raise Reps | 5 Kg | 3 Sets
v-sit ups Reps | 3 Sets
Cool-down
upper back stretch 20sec Duration | 1 Sets
shoulders and chest stretch 20sec Duration | 1 Sets

Thanks for using my program, please share @stephanfitness