Add a crunch at the top to work the abs by lifting the hips and shoulde. Am I missing any movements/muscle groups etc? Am I overdoing anything? Thanks in advance for any advice. A dumbbell pullover with the legs reaching out straight at the same time as the arms. I also try to do some cardio once a week, usually just jogging 2-3km after a weights workout.Īny tips appreciated. From this initial position, lower the weight until your arms are. Raise the weight by using both your hands, while keeping the arms fully extended. Reach for a dumbbell (weighing about 20-40 lbs) behind your head. Position your body on the decline bench and secure both your legs at the end of it. I try to do some ab work a couple of times a week, just a few sets in captains chair leg raises or an ab machine. How to do Decline Bench Dumbbell Pullover. (Occasionally do 3 sets reverse dumbbell lunges). It is an exercise that can train opposing muscle groups at once - specifically the pecs and lats. I injured my lower back last year, possible herniated disc and sciatica, it is better now but I don’t want to do deadlifts or squats to help avoid any reoccurrence of this (it flared up before because of this).Ĭlose grip pull down (bicep focussed), 4 sets. The dumbbell pullover is a great exercise. ![]() I am always doing progressive overload and trying my best to incrementally increase the weight or reps every workout. ![]() Dumbbell Pull-Over Flat Dumbbell Chest Flys (or Inclined). So my PPL cycles roughly twice every 7 to 9 days. Flat Dumbbell Bench Press Inclined Dumbbell Bench Press Flat Barbell Bench. ![]() I workout 5 to 6 times a week on average, usually lasting about 70minutes per session. Hi all, looking for any advice or optimisations for my workout routine.ģ8m, aiming to gain muscle (hypertrophy) and improve physique.
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