5d • General discussion
Upper body training 💪🏼
Yesterday training (upper body):
My warm up is never cardio! Always straight to strenght training (only the first series lighter weight).
1) Lat machine 3 or 4 x12-15 (depends on feeling - when it starts to be hard, two more 😉 / if it's never too hard, more weight next round!! Easy! Start slow to warm up, but then reach the limit!)
2) Pulley 3 or 4 x 12-15
3) Chest press (no it's not only for men - all the crazy things they say about this - I personally love it because it makes you feel so strong and good!) 3x15
4) Straight arm cable pull-downs 3x15 (love these!)
5) Shoulder press (machine) 3x 12
6) Lying overhead dumbell pullovers (on bench - keep back arched and lifted) 3x12 love them!
7) Shoulders 3x 15-20
- dumbell lateral raises (low weight till fire!! 🔥)
- front raises (even low weight is hard!)
- dumbell rear raises (love these!!)
Make the shoulders burnnnn ❤️🔥
Tip: Shoulders make the arms beautiful. I never train biceps! Not alone at least. Triceps neither.
Maybe sometimes, just to change routine, but not primarily. We want to focus on opening the back with lat machine and rowing (or something like them). Strengthen the middle back and lower back sometimes, but the shape is given by the upper width and shoulders. This makes the shape beautiful ⌛️ and the waist "thin". Just because the rest is larger 😬. You cannot influence the "thin-ness" of the waist so much, but make magic with optical illusions 💪🏼
+ 15 minute speed walk with dog after training!
We're going to talk about cardio later. When, why, how much.
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Upper body training 💪🏼
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