Align
your wrist over your pressing elbow and drive the kettlebell up toward a vertical alignment from the planted hand while adjusting for the offset load of the kettlebell.
Not exact matches
Then, keeping the upper arms in place, rotate them until the
wrists come directly above the elbows - Using the traps to pull the weight up and then the rotator cuff muscles to raise the weight
over the shoulder,
press the dumbbells by extending the elbows and straightening the arms overhead - Slowly return to the original position
Begin in a tall plank, shoulders stacked
over your
wrists, your gaze about six inches in front of you and your lower back
pressed into an invisible glass ceiling (don't let it arch).
Quads: squat (or leg
press), leg extension Leg bi: leg curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench
press, cable flyes back: bent
over row, pulldown traps: barbell shrugs * shoulders: behind neck
press, side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing
wrist curls abs: weighted crunches, cable side crunches
day 1 ARMS - standing curl - 15,12,10,8,8 - incline hammer curl - 12,10,10,8 - concentration curl - 12,10,10,8 - bench
press - 15,12,10,6 - reverse
wrist curl - 15,12,10,8 -
wrist curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm dumbbell pull - 15,12,10,8,8 - front barbell
press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 - dumbbell shoulder
press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out
over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
Likewise, studies show that DB
press allows you to put less stress
over the shoulders and the
wrists, and this movement freedom will guarantee you hit the muscles from every angle.
Place your elbows
over your
wrists and
press all of your fingers into the ground to counteract the forward movement.
Then, flip your
wrist around to
press the kettle bell
over head to work your shoulders.
FIRST incline
press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline
press using thick bar 1 x 8 - 10 dumbbell bench
press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench
press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench
press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench
press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm)
press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent -
over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent -
over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [
wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg
press on angled leg
press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg
press calf raise 1 x 20 leg
press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
The second is the metal clasp that snaps together on your
wrist with a
press, which not only makes it easy and quick to put on the watch, but will also not cause any damage to the strap
over a long period of time, which you may find happening with the tug and fasten variety you get with the LG G Watch R or the Moto 360.