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Tag: standing
CHEST EXERCISES
With the time that you have. Pick some exercises and train.
Dumbbell Flat Bench Fly : 4 x 10 reps
Dumbbell Flat Bench Squeeze Press : 10 reps
Classic Push-Ups : 4 x 10
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Shoulder Tap Push-Ups : 4 x 10
Beast Loaded Push-Ups : 4 x 10
Spiderman Push-Ups : 4 x 10
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Classic to Diamond Push-Ups : 4 x 10
Power Push-Ups : 4 x 10
Dumbbell Flat Bench Press : 4 x 10
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Floor Dumbbell Flyes 4 x 10
Standing Dumbbell Fly : 4 x 10
Incline Barbell Bench Press : 4 x 10
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Flat Bench Close Grip Dumbbell Chest Press : 4 x 10
Flat Bench Dumbbell Chest Flys : 4 x 10
Incline Dumbbell Chest Press : 4 x 10
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Explosive Push-Ups : 4 x 20
Lateral Push-Ups : 4 x 20
Arrow Push-Ups : 4 x 20
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Decline Push-Ups : 4 x 20
Incline Push-Ups : 4 x 20
Prowler Pus-Ups : 4 x 20
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ARM WORKOUT
Create a workout with the time you have. Dumbbells, barbells, or weight plates.
Incline Curls 4 x 12
Concentration Curls 4 x 10
Triceps Dips 4 x 15
Tricep Kickbacks 4 x 12
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Standing Alternating Dumbbell Curls Holding Resting Dumbbell at 90 Degrees 4 x 10
Sitting Dumbbell Concentration Curls 5 x 10
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Incline Bench Dumbbell Concentration Curls 3 x 15
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Standing Single Arm Cable Curls 4 x 15
Standing Weight Plate Hammer Key Curls 4 x 15
Standing Reverse Grip Plate Curls 4 x 20
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Standing Alternating 25 lbs Weight Plate Curls 100 reps.
Incline Dumbbell Curls 4 x 10
Standing EZ Barbell Curls 4 x 12
Standing ISO Dumbbell Curls 4 x 10
Standing Hammer Curls 4 x 15
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Standing Barbell Curls
45×1
45×2
45×3
45×4
45×5
45×6
45×7
45×8
45×9
45×10
This workout can be extended to 20.
There are several ways to do this one.
1-10, even numbers, odd numbers, 11-20, 20-11, 20-1, 1-20, by 3’s, by 5’s.
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