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DB Complex: Lateral Raise, Pushup wRow, Wt Hip Ext

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Shoulders

Calories Burned:  674 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Deltoids
Secondary Muscles Trained:  Pectorals
Instructions: 

INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.

LATERAL RAISE

START: Grab a pair of dumbbells and let them hang at arms length next to your sides. Stand as tall as you can, with your feet shoulder width apart. Turn your arms so that your palms are facing forward, and bend your elbows slightly.

MOVEMENT: Without changing the bend in your elbows, raise your arms straight out to your sides until they are at shoulder level and form a T with your body. Pause for 1 second at the top of the movement, then slowly lower the weights back to the starting position.

PUSHUP AND ROW

START: Start in a pushup position as you grip a pair of hex dumbbells placed shoulder-width apart, your palms facing in.

MOVEMENT: Lower your body, pause, and push yourself back up. Now pull the dumbbell in your right hand straight up to the side of your chest. Pause, and lower it. Repeat the move with your left arm. That is 1 rep.

WEIGHTED HIP EXTENSIONS

START: TK

MOVEMENT: TK

Tags:  combination exercise, dumbbell complex, Superset, circuit

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