DAY 5: UPPERBODY

HEY GALS!

YEEEEY…we’ve made it!

This is the last work-out post

Can’t wait to hear some feed-back after you’ve tried errrr’thang out

 

UNO

PULL-UPS

This machine is perfect for starters.

To perform your first pull-up requires a lot of strenght 😀

This machine helps you progress and do your pull-ups by yourself…step by step

1. Follow machine instructions for set up and select desired weight. Grip the handles above your shoulders with palms facing outward. Straighten the arms and place knees or feet on the pad, so that your body is upright and abs are engaged.
2. EXHALE: Bend the elbows to lift your body up until chin is above the height of your hands.INHALE: Slowly straighten the elbows to lower to the start position to complete one rep.

 

1st Set/12 Reps

2nd Set /10 Reps

3rd Set/8 Reps

Remember that on this “assisted” machine, when the weight you choose is heavier, you’re lifting less of your body weight and the exercise is easier. When the weight you choose is lighter, you’re lifting more of your body weight and the exercise is harder. You can experiment with different grips (such as palms facing inward, hands closer, hands wider, etc).

 

DOS 

DIPS

1)Follow machine instructions for set up and select desired weight. Grip the handles underneath your shoulders with palms downward and elbows pointing back. Straighten the arms and place knees or feet on the pad, so that your body is upright and abs are engaged.

2)INHALE: Bend elbows to lower your body until elbows are bent about 90 degrees.

EXHALE: Straighten elbows to push back up to the start position to complete one rep.

1st Set/12 Reps

2nd Set/10 Reps

3rd Set/8 Reps

Keep arms close to the sides of your body and point the elbows back (not out to the sides). Remember that on this “assisted” machine, when the weight you choose is heavier, you’re lifting less of your body weight and the exercise is easier. When the weight you choose is lighter, you’re lifting more of your body weight and the exercise is harder.

 

TRES

REVERSE FLY

1)Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.

2)In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.

3)Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.

4)Pause at the rear of the movement, and slowly return the weight to the starting position.

1st Set/12 Reps (I’m using 20 kg)

2nd Set/10 Reps (I’m using 25 kg)

3rd set/8 Reps (I’m using 30 kg)

 

CUATRO

BUTTERFLY

1)Sit on the machine with your back flat on the pad.Take hold of the handles.  This will be your starting position.

2)Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.

3)Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.

4)Repeat for the recommended amount of repetitions.

1st Set/12 Reps (I’m using 20 kg)

2nd Set/10 Reps (I’m using 25 kg)

3rd Set/8 Reps (I’m using 30 kg)

 

CINCO

FRONT DUMBBELL RAISE 

1)Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

2)While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.

3)Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.

4)Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

1st Set/12 Reps (I’m using 3 kg)

2nd Set/10 Reps (I’m using 4 kg)

3rd Set/8 Reps (I’m using 5 kg)

 

SEIS

SIDE LATERAL RAISE

1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
3. Lower the dumbbells back down slowly to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

 

(*This exercise can also be performed sitting down.)

1st Set/12 Reps (I’m using 3 kg)

2nd Set/10 Reps (I’m using 4 kg)

3rd Ser/8 Reps (I’m using 5 kg)

 

SIETE

BALL JACKNIFE (for your abs)

1)Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor

2)Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.

3)Breathe out while rolling the ball in and breathe in whilereturning to starting position

1st Set/15 Reps

2nd Set/15 Reps

3rd Set/15 Reps

 

OCHO

1)Extend your legs, keeping them together with your toes pointed away from you. For the beginner exercise, prepare yourself with a deep inhalation. Exhale and lift the ball straight up.

2)Keep your head and shoulders pinned to the ground. Raise your legs up and toward your arms. Use slow and controlled movement to pass the ball to your feet, grabbing the ball between your ankles.

3)Inhale and lower your legs and the ball to the floor as far as you can. Exhale and reverse the move, lifting your legs back up and passing the ball to your hands.

 

Advance the difficulty level by lifting your head and shoulders to pass the ball to your feet!

1st Set/15 Reps

2nd Set/15 Reps

3rd Set/15 Reps

 

NUEVE

 

 

 

I HOPE YOU ARE ALL HAVING FUN WHILE PERFORMING MY WORK-OUT PLAN

Feel free to send me pics with the results

BISOUS,

A.