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4-week upper body back and arm training for V-Taper muscles



EB'S ULTIMATE 10 FOR 2019
This month, in the fifth episode of our year-round series, we'll crush your upper body to achieve the desired V-shaped shape for the summer months. We will give you more next month.

"It's all about the # Vaper", says veteran coach Bobby Maximus, author of the book Men's Health Maximus Body and a man who has worked with all the stars from the A-list to Navy SEALs: "Nothing says more" fit & # 39; as broad, sculpted shoulders, broad lats, and big arms. "

They are all muscle groups you can only see, build, and build. You can even be seen in a T-shirt and nothing gets you there faster than a three-day upper body workout a week that happens at a fast pace that makes you feel jacked up and fired from the gym in 45 years. That's the Maximus plan. Get to work.

Instructions

Perform this upper body workout 3 days a week with a full day between sessions Set a timer for 30 minutes on two days off. Perform squats with body weight, reverse lunges, and situps as a cycle, each 20 reps. Complete as fast as possible. Let it rest for 2 days every week.

The V-Taper Torso Training

Do the exercises in turn. Do 3 sets of 1

0 to 15 reps for each movement. 60 seconds break between sets.

Standing Series

Stand with feet shoulder width apart and knees slightly bent. Hang yourself up and grab a barbell with an overhand grip. Pull the bar up to your shins at a 45-degree angle. Tighten your core, squeeze your shoulder blades together and pull the bar against your chest. Pause. Slowly back down to the start. This is 1 repetition.

Eb says: "Do not just survive the break at the top of every iteration. Remember to continue actively pulling the pole upwards. That will light up your back.

Dumbbell Pivot Bench Press

Lie with your back on an adjustable bench set at a 30-degree incline, and place the dumbbells directly over your shoulders with your feet flat on the floor. Squeeze your elbows and bend your elbows and shoulders and lower the dumbbells until they touch the center of your chest, push up again, this is 1 repetition.

Dumbbell Head Press

Sit on one Bank and hold the dumbbells against your shoulders, palms slightly twisted against each other, hold your core tightly, push the dumbbells directly over you, take a break, and then slowly lower them back onto your shoulders, which is 1 repetition.

Eb says: The moment you start, you know you need to reduce the weight. "

Barbell Biceps Curl

Imagine using ac heavy dumbbells to your sides and palms inwards. Squeeze your shoulder blades together. Move the right dumbbell towards the chest and turn the palm towards the shoulder. Pause, then lower the dumbbell back to the start. Repeat this on the other arm. This is 1 repetition.

Triceps Pressure

Imagine a cable machine with a rope attachment (or a resistance band anchored to a pull-up bar above you). Grasp the handles and keep your upper arms close to your upper body. Push the rope down until your arms are straight. Press your triceps and then return to the beginning. This is 1 rep.

Eb says: "Do not lean your upper body forward to gain postural leverage. Make sure your Tris does all the work.

V-Sit Kick-Out

Lie on your back. Tighten your abdominal muscles and lift your back off the ground at a 45-degree angle. Put your hands on the floor and lift your legs a few inches. Keep your upper body steady and bring your knees to your chest. Let her bend over. Pause, then slowly return to the start. This is 1 representative.


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