yearbook

workouts
Close grip bench press: triceps, chest, shoulders
Lie on a bench with the bar racked above you. Take the bar with a narrow grip, at most shoulder
width. Keep your elbows in tight and lower the bar to your chest under control. Squeeze your triceps
and push with your chest to extend your elbows back up to the start position. If the bar is uneven
take a wider grip. 3 sets, 8-12 reps
SUPERSET FOUR – Isolation overload
Overhead tricep extensions:
triceps, shoulders
Hold a dumbbell in both hands,
you may need to hold one end
of the dumbbell to get a good
grip. Raise your arms straight
above your head, this is your
start position. Bend your
elbows to lower the weight
behind you, keeping your
upper arms by your ears and
your elbows in tight. Push your
hands back up to the start by
contracting your triceps. Be
careful not to overarch your
back. 3 sets, 12-15 reps
Supination curls: biceps,
forearms
Hold a dumbbell in each hand
with your arms by your sides,
palms facing in. Flex your elbows
to bring your hands up towards
your shoulders, rotating the
palms to face you. Pause, then
return your arms to the start
position, rotating your hands
outwards as you lower.
Georgina is a freelance
writer, sport therapist,
fitness instructor with a
passion for CrossFit and
experience in both long and
short distance running.
Find out more at
www.fitcetera.co.uk
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK
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