KNOWLEDGE

Total Transformation in 30 Minutes: Day 1 - Upper Body Workout

January 29, 2015

This is one out of five 30-minute workout plans for the first day of the week created by Adam Friedman, a Gold's Gym Fitness Institute expert and celebrity trainer, that will help you maximize your exercise time and increase your strength and stamina. Make sure to read THIS first for more info on this program before starting your workout!

DAY 1: UPPER BODY WORKOUT

PLANK. Lie facedown on a mat. Push off from your chest, resting on your forearms and toes. Keep your back flat, in a straight line from head to heels. Hold for 30 seconds. Click HERE to read more on how to do plank!

SIDE PLANK. Begin facedown with your elbows resting on the floor or a mat. Rotate to the right side, then push up so you are resting on your right forearm and outer right foot, with your hips and back in alignment. Try not to let your hips sag. Repeat on left side. Hold for 30 seconds on each side. Click HERE to read more on how to do side plank!

Do one set of planks and one set of side planks, then do a minute of active recovery.

DUMBBELL CHEST FLY. Lying on a bench, hold dumbbells in each hand, palms facing in, and bring your arms straight above you. As you exhale, lower both arms out to the sides, to about shoulder height. Hold momentarily, then slowly raise to return to start position.

REVERSE FLY. Stand with feet hip-width apart, and lean forward so your back is flat at a 10-degree angle. In each hand, hold a dumbbell in front of you. With your elbows straight, lift the dumbbells until your elbows are parallel to your shoulders, then lower your arms back down.

Do one set of dumbbell chest flies and reverse flies, then do a minute of active recovery.

SHOULDER PRESS. Stand with feet hip-width apart and have a dumbbell in each hand. Lift your hands so they are at your shoulders, then lift the dumbbells straight up. Bring them back down to your shoulders, then repeat.

LAT PULL-DOWN. Grip the bar with your hands slightly wider than shoulder-width apart, arms straight up and palms facing forward. Pull the bar down to your chest, elbows out. Return slowly to starting position, arms straight.

Do one set of shoulder presses and lat pull-downs, then do a minute of active recovery.

BICEP CURLS. Stand with feet hip-width apart and knees slightly bent. Let your arms hang at your sides, and keep your head back and slightly looking up so that your neck is relaxed. Slowly curl your arms up, squeezing your biceps when you reach your shoulders; then, even more slowly, uncurl your arms. Sticking to a slower tempo (or the time the muscle is under tension) will build your biceps more effectively.

BENCH DIPS. Position your hands shoulder-width apart behind you on the edge

of a secured bench. Walk your feet out in front of you until you are resting on your heels. Lower your upper body toward the floor by bending your elbows. Slowly press off with your hands to push yourself back up to the starting position.

Do one set of bicep curls and bench dips, then do a minute of active recovery.

SEATED ROW. Grab the handles of the machine and sit with your back straight, shoulder blades back. Keep legs slightly bent and abdominals pulled in. Pull the weight toward your body until the handles touch your abdomen. Return to the starting position.

SIDE LATERAL RAISE. Standing, hold dumbbells with your palms facing each other. Let the dumbbells hang down in front of you. With your elbows slightly bent, raise dumbbells up and out to the sides until they are parallel to the ground. As you lift the weights, focus on squeezing your shoulder blades together. Slowly return to the starting position.

Do one set of seated rows and side lateral raises, then do a minute of active recovery.

CAUTION: Always consult your physician before beginning any new exercise program. Seek further advice from our experts if you are unsure with any exercise to prevent any injury.

First published at www.goldsgym.com. Translated and edited by Gold's Gym Indonesia.