#Fitmiss Rear Delts + Core Burn By: Chady Dunmore **Superset each rear delt exercise with a core exercise shown in the video for 20 reps or till failure.** {Top 2 videos} 1) (on the left) One Arm Rear Delt Cable Raise: -----Keeping a slight bend in your working arm, pull the handle up and out in a wide arc until your upper arm is roughly parallel to the floor. Squeeze for a count before slowly returning to the start position. Repeat for reps. >4 sets 12. 2) (on the right) Seated Rear Delt flys: ------Sit facing the upright pad on the machine so that your chest is against the pad and feet flat on the ground. Pull your shoulder blades down. Grasp handles with an overhand grip. Pull your shoulder blades together and pull the handles towards your back. Pause before your shoulders are tempted to roll forward, then slowly close the handles towards each other. >4 sets of 12 {Bottom 2 videos} 3) (on the left) -------Lying leg raises on the bench; slowly come down bringing your back and legs down to the bench. Exhale as you lift, inhale as you lower. >4 sets 10 4) (on the right) Seated Leg tucks; ---------Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement. After a second pause, go back to the starting position as you inhale. 4 sets of 15. (Adding dumbbell for resistance is optional) Music: You (Brillz Remix) Galantis App: Picplaypost
Posted on: Sat, 26 Jul 2014 23:00:01 +0000