The complete weight training program that is featured here is a forty-five minute workout that emphasizes arm and core training. Five exercises constitute a thirty minute workout. Ideally partners will alternate sixty second repetitions compiling three sets each for each exercise. You should complete as many repetitions in a set as you can within the minute time frame. Use lite manageable weights for the bench press, snatch and dumbbell exercises.
Curls:
- Stand upright with dumbbells at sides.
- Turn palms inward so they face body.
- Alternate curl dumbbells up slowly keeping your elbows close to sides bringing the dumbbell to your alternate pectoral muscle.
Bench Press:
Flies:
Dumbbell Pullover:
Snatch:
Straight Arm Pull Down:
Kneeling Lat Pull-down:
Ab Roll: