Bench Press

Lie flat on the bench holding the barbell above you at arm’s length. Keep your head, torso and hips pressed onto the bench. Keep your back slightly arched. Slowly bend your elbows and lower the bar to your chest. Pause, and then straighten your elbows to return the weight to starting position.

Incline Bench Press

Rest back on an incline bench. Take a shoulder-width grip on the bar. Keep your back slightly arched. Lower the bar to your sternum. Maintain control and do not bounce the bar off your chest. After touching your chest with the bar, extend the elbows to return the bar to the starting position.

Incline DUMBBELL Chest Fly

Lie on an incline bench and bring the weights together above your chest, palms facing each other. Maintain a bend in your elbows as you arc your arms out to the side and down, stretching the pectorals. Pull the weights back to starting position, in a hugging motion.

Pec Deck

Sit with your feet flat on the floor, grip the handles and keep your arms parallel. Elbows should be just behind the shoulders but not overextended, while your hips and shoulders should remain in contact with the seat throughout the movement. Arch your back slightly. Using slow and controlled movements, draw your arms together in front of your body, exhaling as you do so. Pause in the peak position and then slowly move the arms back again.

Lying Leg Raise

Lie down with your hands by your side or grab at the end of the bench for support. Slowly raise your legs to 90 degrees, contracting the abdominal muscles and rolling your hips towards your chest. Return to starting position under control.

KNEELING Cable Crunch

Attach the rope to the high pully. Grab onto the rope, kneel and position your wrists on either side of your head. Begin with your hips back and slightly flexed. While keeping your hips stationary, blow the air out of your lungs, consciously flex your abs, and roll your chest towards your pelvis. Crunch down until your elbows touch your thighs.

Abdominal Crunch

Lie face-up on the floor with your knees bent and your feet flat on the floor for stability. Place both hands behind your head to support your neck. As you exhale, slowly use your abdominals to curl yourself up, closing the distance between your pelvis and ribcage. Lower yourself back to the ground slowly.

Cardio:

STATIONARY BIKE INTERVALS – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods.