KNOWLEDGE

Total Transformation in 30 Minutes: Day 4 - Upper Body Workout

January 29, 2015

This is one out of five 30-minute workout plans for the fourth 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 4: UPPER BODY

PUSH-UP. Lie facedown with your hands slightly more than shoulder-width apart and your feet together. Keeping your body straight, push up. For less effort, lower your knees onto the ground. Click HERE to learn more on how to do push-up!

INVERTED BACK ROW. Using a Smith machine or a power cage, secure the straight bar at hip level if you're intermediate or advanced, or at waist level if you're a beginner. Starting position: Grasp the bar with hands at shoulder distance, then walk your feet forward until your body is inverted, with legs straight and your mid torso able to touch the bar. Movement: Fully extend your arms to lower a straight body position toward the floor, then pull up to touch the midsection back to the bar using your upper and mid back muscles.

Do one set of pushups and inverted back rows, then do a minute of active recovery.

DUMBBELL FRONT RAISE. Standing, hold dumbbells in front of you with your palms facing downward. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to the starting position.

STRAIGHT-ARM LAT PULL-DOWN. Standing in front of the cable with a straight bar attached, place your hands about shoulder-width apart on the bar. Pull the bar down toward the floor while you squeeze your shoulders together.

Do one set of dumbbell front raises and straight-arm lat pull-downs, then do a minute of active recovery.

PREACHER CURLS. Grab a straight bar and add barbells that are appropriate to your fitness level. Sit down on a preacher bench (a bench with a padded seat and a slanted pad that sits in front of your chest). Resting your upper arms on the slanted pad, curl the bar down for four seconds, then pull it back up in three seconds.

TRICEP KICKBACKS. Take a dumbbell in your left hand. Place your right hand and your right knee on a flat bench. Keeping your upper left arm close against your body, pull the dumbbell up to your shoulder, then move the dumbbell back until your arm is straight and parallel to the ground. Switch sides and repeat.

Do one set of preacher curls and tricep kickbacks, then do a minute of active recovery.

REVERSE CRUNCHES. From the crunch position, lift your knees in a smooth arc toward your head and contract your lower abs. Then lower your knees back down, making sure not to touch them to the ground. That way you'll maintain abdominal tension.

• Do one set of reverse crunches, then do a minute of active recovery.

REGULAR CRUNCHES (IF YOU HAVE TIME). Lie on your back with your legs bent, your hands behind your head and your feet flat on the floor. Keeping your neck relaxed, roll your upper back off the floor. Then slowly return to the starting position.

Do one set of crunches, 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.