Chest Press using barbell
10-15 repetitions on a 2-3 sets ( try a weight that you can manage let say 20-25 pounds at the beginning and increase as you go along)
How to do : Lie down on a bench, step, ball or the floor and begin with the weights in each hand straight up over the chest, palms face out. Bend the elbows and lower the arms down until they're just below the chest (arms should look like goal posts). Press the weights back up without locking the elbows and bring them close together.
Incline Chest Press using dumbell
10-15 repetitions on a 2-3 sets ( try a weight that you can manage let say 20-25 pounds at the beginning and increase as you go along)
How to do : Set the bench to an incline.Lie with your back flat against the bench.Hold a dumb-bell in each hand with your palms facing your feet. Exhale as you fully extend your arms. Lower the dumb-bells until they are level with your chest.
Bent Over Row
10-15 repetitions on a 2-3 sets ( try a weight that you can manage let say 20-25 pounds at the beginning and increase as you go along)
How to do : Stand with feet hip-width apart and bend at the waist until torso is parallel to the floor. Keep abs contracted to protect the back and bend arms, pulling elbow up to the rib cage while contracting the lat muscles. Lower and repeat.
Lat Pull downs
10-15 repetitions 2-3 sets( try with something you can handle first lets say 20-30 on the marked weights and than increase later as you get a hold of it)
How to do : Sit at a Lat Pull Down cable machine with a long bar attachment fitted. With your arms fully extended, hold the long bar attachment with a wide grip. Slowly bring your elbows down.With the bar passing in front of your face stop when your elbows reach midway down your side.
Day Two (2)
Arms and Shoulders
Dumbell Front Raise (10-15 repetition 3-4 sets )
How to do : . Stand with your feet shoulder width apart and a dumb-bell in each hand.Begin with your palms facing your body. Keeping your arms slight bent, raise your hands up to shoulder height.The finishing position of the hands should be with your palms facing down. Return to starting position and repeat with other arm.
Seated Dumbell Press ( alternating)
10-15 repetitions on each side 2-3 sets
How to do : Sit upright on a bench with a dumb-bell in each hand.Start with both dumb-bells at shoulder height. Slowly raise the left dumb-bell above your head until your arm is fully extended. Slowly lower the left dumb-bell as you raise the right dumbell.Repeat as necessary.
Lying Dumbbell Tricep Extensions (10-15 reps)2-3 sets
How to do : Lie on your back on a flat bench.Hold a dumb-bell in each hand with your palms facing in and your arms straight in front of you.Slowly lower the dumb-bells so that they finish next to your ears. Return the dumb-bells to the starting position.
Dumbbell arm curl (10-15 reps on each arm and 2-3 sets)
How to do : Stand with a dumb-bell in each hand, arms straight and palms facing in.Slowly raise one dumb-bell until your forearm is vertical and your palm faces your shoulder. Slowly lower the dumb-bell to your original position and repeat with the other arm.
Day Three (3)
Legs
Lunges (10-15 repetition 2-3 sets(each leg))
How to do : Stand with your feet shoulder width apart and a dumb-bell in each hand. Lunge forward with your first leg. Plant your heel first then the rest of your foot.Lower body by flexing your front leg until the knee of your back leg is almost in contact with the floor.Ensure you keep your back straight as your lunge forward.Return to the starting position by forcibly pushing off from your front leg.
TIP - Try stepping onto a step to make the exercise
Squats ( 10-15 reps and 2-3 sets)
How to do : Position barbell at shoulder height on a rack.Stand with your feet shoulder width apart and the bar going behind your shoulders.Dismount the bar from the rack and lower your body until your knees and hips are fully bent. Extend your knees and hips until your legs are straight. Ensure you keep your back engaged and your buttocks clenched.
Dumbbell Squats to press ( 10 repetitions and 2-3 sets)
How to do : Hold some dumb-bells in your hands at shoulder height. Keeping your back straight and your buttocks clenched, bend your legs until they are parallel with the floor. Still keeping you back and buttocks engaged, straighten your legs.Once your legs are straight, press the dumb-bells above your head.
TIP - Change this exercise slightly by using a barbell.
