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  • 1 amatte1963

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    by amatte1963

  • 2 G07FMirza

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    by G07FMirza

  • 3 GedMustoNumber1

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    by GedMustoNumber1

 

About this challenge

Profile pic: GedMustoNumber1 Challenge created by:
GedMustoNumber1

Challenge for: all

Challenge goal: improve general fitness

Challenge targets: upper body

Level: suitable for all competitors

Age: 16 to 75 years of age

What does this challenge involve?

This beginner upper body challenge consists of 6 exercises each designed to give the upper body the ultimate workout and in a short time...Muscles worked includes Biceps, Triceps, Forearm Extensors, Wrists, Trapezius, Pectoralis Minor and Major, Anterior and Posterior Deltoids, Rhomboids, Latissimus Dorsi..You need 3 pieces of equipment, an exercise bench, a set of dumbbells, and a medicine ball...If you have not got a bench then you need to improvise, by either using a park bench or coffee table...with the medicine ball, use a basketball, football, or weighted toning ball...
The Advanced are 50 Reps per Exercise...(300 Reps)
Intermediates are 40 Reps...(240 Reps)
Beginners are 30 Reps...(180 Reps)

THE OBJECTIVE IS TO DO THESE IN THE FASTEST TIME POSSIBLE AND WITH DAMN GOOD FORM THROUGHOUT AS THIS WILL BE CHECKED....

Exercises:
BENCH TRICEP DIPS. (Adv. 50) (Int. 40) (Beg. 30)...
BENCH PUSH-UPS. (Adv. 50) (Int. 40) (Beg. 30)...
DUMBBELL PRESS. (Adv. 50@20kgs) (Int. 40@15kgs) (Beg. 30@10kgs)...
MEDICINE BALL CHEST PUSHES. (Adv. 50@6-8kgs) (Int. 40@4-6kgs) (Beg. 30@2-4kgs)...
DECLINE DUMBBELL FLYES. (Adv. 50@20kgs) (Int. 40@15kgs) (Beg. 30@10kgs)...
180 DEGREE TRICEP DIPS. (Adv. 50) (Int. 40) (Beg. 30)...

Hope you enjoy the workout, it will be one that you will not forget in a hurry!!!...


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