Here is a sample workout focussed on upper body strength.This was requested from our FB follower-Mr.Yuvaraj. ( please get your physician s ok,coz I dont know your current health status). A.Warm up-15 mins( jog,do some jumping jacks and hops in place and conclude with dynamic stretching).( Our warm ups at Trident are extremely elaborate and need a separate note,hence choose something that works for you ). Power phase: Med pivot ball throw- one arm-8/ arm Med ball hip facing throw-8/side Med ball downward slam-15 Strength phase: Push ups-3x 10 A1.Close grip Bench press-4x5 A2.Shoulder external rotation with Db-3x8 B1.Horizontal cable rows-3x6 B2.side plank- for max counts on each side C1.push press-3x8 C2. Chin up-3x max D1. Bicep curl-3x 10 D2.Flutter kicks-3x20 per leg Finisher- push up hold- max counts Stretch,cool down #Notes- when A1/A2 etc is mentioned,it means you do the the two excersises back to back and then rest 1-1.5 minutes When I say x reps it means use a wt that allows only that many reps and complete the mentioned sets. The excersises mentioned are commonly available on you tube if you have a doubt.
Posted on: Mon, 01 Dec 2014 03:03:55 +0000
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