Stand tall holding a light barbell across the backs of your shoulders, feet shoulder-width apart. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start. Pro tip: Squeeze chest muscles as you bring elbows together.
Well just give me your idea of how to make this a funny christmas vaccatiion Age: 18 Weight: 67 kg..
On the second set, I up the weight by 10 pounds and typically hit a "puss" failure on the 10th rep.
I think (but not sure) side bends exert more pressure on the transverse abdominis and twists more on the obliques.
Day 1 Chest Incline dumbbell press (15,12,10,8) Flat bench press (15,12,10,8) Incline fly (15,12,10) Decline bench press (3x 10-15) Day 2 Back Wide grip pull-up (3x max) Seated row (15,12,10,8,6) One arm bent over row (4x 10) Bent over row reverse grip (15,12,10,8) Day 3 Abs p90x Ab Ripper Day 4 Shoulder Dumbbell press (15,12,10,8) Lateral raise (3x 15) Front Raise (3x 15) Up-right (15,12,10,8) Dumbbell Shrugs (3x 20) Day 5 Arms Close grip bench press (15,12,10,8) Tricep extention with rope (3x 12-15) Skull crusher (15,12,10,8) Barbell curl (15,15,15,12,10) Dumbbell curl (3x 10) Concentration curl (3x 12) Forearms (4x 20) Day 6 Legs Squat (15,12,10,8) Leg curl (15,12,10,8) Leg extention (15,12,10,8) Walking lunges (3set walk all the gym) Calf raise on leg press machine (4x 15) Day 7 Rest Your goal in your profile say "To Lose Weight", The program you outlined above is more of a "Gain Muscle" (And thusly gaining weight) routine.
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