Gym Workout

Workout 1: Chest And Triceps
1 Bench press
Sets 5 Reps 10 Tempo 2010 Rest 60sec
Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.
2 Triceps dip
Sets 5 Reps 6-10 Tempo 2110 Rest 60sec
Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.
3 Incline dumbbell press
Sets 3 Reps 12-15 Tempo 2010 Rest 60sec
Lie on an incline bench holding a dumbbell in each hand by your shoulders. Press the weights up until your arms are straight, then lower them back to the start under control.
4 Incline dumbbell flye
Sets 3 Reps 12-15 Tempo 2010 Rest 60sec
Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.
5 Triceps extension
Sets 3 Reps 12-15 Tempo 2010 Rest 60sec
Stand tall holding a dumbbell over your head with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start.
Workout 2: Back And Biceps
1 Pull-up
Sets 5 Reps 6-10 Tempo 2011 Rest 60sec
Hold a pull-up bar with an overhand grip, hands shoulder-width apart. Brace your core, then pull yourself up until your lower chest touches the bar. Lower until your arms are straight again.
2 Bent-over row
Sets 5 Reps 10 Tempo 2010 Rest 60sec
Hold a barbell using an overhand grip, hands just outside your legs, and lean forward from the hips. Bend your knees slightly and brace your core, then pull the bar up, leading with your elbows. Lower it back to the start.
3 Chin-up
Sets 3 Reps 6-10 Tempo 2011 Rest 60sec
Hold a pull-up bar with hands shoulder-width apart, palms facing you. Brace your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.
4 Standing biceps curl
Sets 3 Reps 12-15 Tempo 2011 Rest 60sec
Stand with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.
5 Seated incline curl
Sets 3 Reps 12-15 Tempo 2011 Rest 60sec
Sit on an incline bench with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.
Latihan 1: Dada Dan Triceps
1 Tekan bangku
Set 5 Repetisi 10 Tempo 2010 Beristirahat 60 detik
Berbaring di bangku datar memegang barbel dengan tangan Anda sedikit lebih lebar dari selebar bahu. Tahan inti Anda, lalu turunkan palang ke dada Anda. Tekan kembali ke awal.
2 Triceps dip
Set 5 Rep. 6-10 Tempo 2110 Sisakan 60 detik
Cincin pegangan atau palang sejajar dengan lengan lurus. Menjaga dada Anda ke atas, tekuk siku Anda untuk menurunkan tubuh Anda sejauh bahu Anda memungkinkan. Tekan kembali dengan kuat untuk kembali ke awal.
3 Kemiringan tekan dumbbell
Set 3 Reps 12-15 Tempo 2010 Beristirahat 60 detik
Berbaring di bangku miring memegang dumbbell di masing-masing tangan dengan bahu Anda. Tekan bobot sampai lengan Anda lurus, lalu turunkan kembali ke awal di bawah kontrol.
4 Incline dumbbell flye
Set 3 Reps 12-15 Tempo 2010 Beristirahat 60 detik
Berbaring di bangku miring memegang dumbbell di masing-masing tangan di atas wajah Anda, dengan telapak tangan menghadap dan sedikit membungkuk di siku Anda. Turunkan mereka ke samping, lalu bawa mereka kembali ke atas.
5 ekstensi Triceps
Set 3 Reps 12-15 Tempo 2010 Beristirahat 60 detik
Berdiri tegak sambil memegang dumbbell di atas kepala Anda dengan kedua tangan, lengan lurus. Jaga dada Anda ke atas, turunkan berat di belakang kepala Anda, lalu naikkan kembali ke awal.
Latihan 2: Kembali Dan Biseps
1 Pull-up
Set 5 Reps 6-10 Tempo 2011 Beristirahat 60detik
Pegang bar pull-up dengan pegangan tangan, dengan tangan selebar bahu. Tahan inti Anda, lalu tarik tubuh Anda sampai dada bagian bawah menyentuh bar. Turunkan sampai lengan Anda lurus lagi.
2 Membungkuk-over row
Set 5 Repetisi 10 Tempo 2010 Beristirahat 60 detik
Pegang barbel menggunakan pegangan tangan, tangan di luar kaki Anda, dan condong ke depan dari pinggul. Tekuk lutut sedikit dan tegakkan inti Anda, lalu tarik palang ke atas, pimpin dengan siku Anda. Turunkan kembali ke awal.
3 Chin-up
Set 3 Reps 6-10 Tempo 2011 Beristirahat 60detik
Pegang bar pull-up dengan tangan selebar bahu, telapak tangan menghadap Anda. Tahan inti Anda, lalu tarik badan Anda sampai dagu Anda melewati batas. Turunkan sampai lengan Anda lurus lagi.
4 Berdiri bisep ikal
Set 3 Reps 12-15 Tempo 2011 Beristirahat 60detik
Berdiri dengan dumbbell di sisi Anda, telapak tangan menghadap ke depan. Menjaga siku Anda terselip di, meringkuk bobot ke atas, meremas bisep Anda di bagian atas. Turunkan mereka kembali ke awal.
5 Duduk curl miring
Set 3 Reps 12-15 Tempo 2011 Beristirahat 60detik
Duduk di bangku miring dengan dumbbell di samping Anda, telapak tangan menghadap ke depan. Menjaga siku Anda terselip di, meringkuk bobot ke atas, meremas bisep Anda di bagian atas. Turunkan mereka kembali ke awal.