T Press-up, ballistic bench press. bent-over lower-trap raise, pull-up
T press-up
Sets: 3 Reps: 8 each side Target: chest, core, triceps
Extend your arms straight up towards the ceiling and alternate sides with each rep.
Ballistic bench press
Sets: 3 Reps: 12 Target: chest, front shoulders, triceps, core
Lift the bar as fast as you can, as if you’re throwing it off your chest but without letting go. Then lower slowly to fully extend your chest muscles.
Bent-over lower-trap raise
Sets: 3 Reps: 12 Target: middle back, traps
Hold the dumb-bells with your thumbs turned out and your palms facing forwards.
Pull-up
Sets: 3 Reps: 12 Target: lats, forearms
Allow your bodyweight to stretch your lats before bracing your core and pulling your chest up to the bar. Then let yourself all the way down before repeating.
Dumb-bell pullover crunch
Sets: 3 Reps: 8 Target: core, abs, chest
Bring your knees to your chest as you pull the dumb-bells over your head.
Swiss Ball Back extension
Sets: 3 Reps: 12 Target: lower back
Raise your torso until your body forms a straight line from hips to shoulders.
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