UNILATERAL PREACHER CURL (2 X 12 REPS EITHER ARM)
INCLINE CURLS (2 X 12 REPS)
DUMBBELL 21’S (2 ROUNDS)
CLOSE GRIP CHEST PRESS (2 X 12 REPS)
BENCH TRICEP DIPS (2 X 12 REPS)
UNILATERAL OVERHEAD EXTENSIONS (2 X 12 REPS EITHER ARM)
(Equipment needed: adjustable bench & dumbbells)
How To Perform Each Exercise:
Unilateral Preacher Curls
- Bring the back of the adjustable bench upright, now stand behind the bench. With the dumbbell in your hand, place your arm over the top of the bench with the top of the back rest on your arm. Whilst maintaining contact between your arm and bench, curl the dumbbell towards your upper body, now slowly let the dumbbell return to its original position.
Incline Curls
- Bring the back of the adjustable bench into a slightly less upright position and take a seat with a dumbbell in either hand. Allow gravity to take your arms (you arms should be slightly behind your body and perpendicular to the floor) and whilst keeping your upper arm and elbow still, curl the dumbbells towards your upper body, now lower the dumbbells down until your arms are straight, all whilst keeping your upper arm stationary.
Dumbbell 21’s
- 21’s are a variation of standard bicep curls, to perform a bicep curl hold a dumbbell in either hand whilst standing up with your palms facing forwards, whilst keeping your upper arm stationary bring the dumbbells towards your upper body, now lower back to the starting position. For 21’s, start as usual at the bottom, but do 7 lengthened partial reps (from bottom to halfway). Then without putting down the dumbbells, do 7 contracted partial reps (from halfway to the top of the rep). Then finally whilst still holding onto the weights, do 7 full reps. 7+7+7=21
Close Grip Chest Press
- Bring the back of the adjustable bench flat, now whilst holding dumbbells at your chest, lie back. Keep the dumbbells together in the middle and push up so your arms are extended. Then whilst keeping the dumbbells together let them come back towards your chest, but make sure your elbows stay tight to your sides. Push back up to the starting position, not flaring your elbows on the descent.
Bench Tricep Dips
- Sit on the side of the bench whilst it’s flat and place your hands on either side of your bum with your fingers pointing forwards. Now lift your bum and move your body forward so you just clear the bench. You now have two options, the easier option is to keep your feet flat on the floor and your knees bent, the harder option is to go on your heels and keep your legs straight. Finally lower yourself, bending the elbows to a ninety-degree angle, then in reverse, extend the elbows lifting the body back up to its original position.
Unilateral Overhead Extension
- First of all, sit on the bench and grab a dumbbell in one hand and put your arm above your head with your elbow close to the side of your head. Slowly bend only at the elbow so the dumbbell goes behind you (keep your elbow positioning constant) and then extend at the elbow, moving the dumbbell back to its starting position.
Blog by Alex Boardman – Personal Trainer (Boardman PT)