Upper body 1

Before starting any exercise program always talk to your health care provider. If you feel light headed, dizzy or any un comfort do not continue with the exercise.  If you are new to exercise choose the lighter alternative, and lighter weights.

Always warm up before starting exercising:

Excample : 5 min skip rope or 5 min of jumpen jacks.

I  say the routine and the muscle groups  involved, click on the name of the exercise to get pictures. 

Excercise routine: x 3 times

If you are experienced the 3.time should be done with heavier weights.

1.Biceps curl:15 repetitions

Muscles involved: biceps

2.Triceps curl: 15 repetitions

Muscles involved: triceps

3.Dumb-bell bent over row: 15 repeptitions

Muscles involved:biceps, rotator cuff group, hamstring group

4.Standing lateral raise: 15 repetitions

Muscles involved: deltoid, rotator cuff group

5.Standing front raise: 15 repeptitions

Muscles involved: deltoid, rotator cuff (shoulders), abs.

6.Standing side : 15 repeptitions

Muscles involved:deltoids (front and back), rotator cuffs, triceps

7.Bent over row and over head: 15 repeptitions

Muscles involved:biceps, rotator cuff group, hamstring group, deltoids(back and front).

8.Plank: 30 sec (count to 30)

Muscles involved: quadriceps group, glutes, abs, rotator cuff, (chest, shoulders)

9.Plank with push up: 30 repetitions (alternate sides).

Muscles involved: quadriceps group, glutes, abs, rotator cuff, (chest, shoulders), soleus.