Goal: Strengthen and tone the upper body with a focus on circuit training.
Daily Benefits: This workout enhances upper body strength, which is essential for tasks like lifting, carrying, and pushing. Regular upper body training improves muscle tone and endurance, making daily activities easier and reducing the risk of injury.
Recommended Pre Workout: JYM Supplement Science Pre JYM
Circuit Exercises:
Push-Ups:
- Instructions: Start in a plank position, lower your body to the ground by bending your elbows, and then push back up to the starting position.
- Equipment: None (bodyweight)
- Sets/Reps: 3 sets of 10 reps
- Muscles Worked: Chest, shoulders, triceps
Dumbbell Rows:
- Instructions: Bend over with a dumbbell in one hand, support yourself with the other hand on a bench. Pull the dumbbell upwards to your torso and lower it back down.
- Equipment: Dumbbells, Bench
- Sets/Reps: 3 sets of 10 reps per arm
- Muscles Worked: Upper back, biceps
Bicep Curls:
- Instructions: Hold dumbbells by your sides with palms facing forward. Curl the weights up towards your shoulders, then lower them back down.
- Equipment: Dumbbells
- Sets/Reps: 3 sets of 12 reps
- Muscles Worked: Biceps
Tricep Dips:
- Instructions: Place your hands on a bench or chair behind you, extend your legs out front. Lower your body by bending your elbows, then push back up.
- Equipment: Bench or Chair
- Sets/Reps: 3 sets of 10 reps
- Muscles Worked: Triceps
Recommended Post Workout: Post JYM Active Matrix
Cool-Down:
- Stretching exercises focusing on the arms, shoulders, and back.
- Muscles Worked: Reduces tension in the upper body muscles.
