Exercises at home

EXERCISES: week 3

Hi! Last week we continued with the plank and trained our arms. This week we’re going to add exercises to reduce armpit fat and lift and firm our breasts (for the ladies). For both exercises we use our arms, and as I already said, they need 48 hours to recover. That’s why you have to do both on the same day. 1 set is 10 consecutive repetitions of an exercise. I did 2 sets of 10 reps at every exercise and used 2 kilo (=4,41 lbs) dumbbells. Hope you like the training, good luck!

Schedule
Monday: 90 seconds plank. Training of the arms and shoulders. Reduce armpit fat and lift and firm our breasts.
Tuesday: 120 seconds plank.
Wednesday: 120 seconds plank. Training of the arms and shoulders. Reduce armpit fat and lift and firm our breasts.
Thursday: 150 seconds plank.
Friday:  restday plank. Training of the arms and shoulders. Reduce armpit fat and lift and firm our breasts.
Saturday: 150 seconds plank.
Sunday: 150 seconds plank. Training of the arms and shoulders. Reduce armpit fat and lift and firm our breasts.

Reduce armpit fat and lift and firm our breasts: 2 sets/10 reps
A. Push ups
images.png
B. Chest press
Barbell_Bench_Press_F_WorkoutLabs.png
C. Jumping jacks
Jumping_Jacks_F_WorkoutLabs.png
D. Standing Y raise
dumbbell-y-raise-exercise-illustration-300x200
E. Dumbbell pullover
dumbbell-pullover-exercise-illustration
F. Dumbbell plank rotation
download.jpeg
G. Chest fly
download.png
H. Cobra lat pulldown
cobra-lat-pulldown-exercise-illustration.jpg

I. Around the worlds
around-the-worlds-exercise-illustration.jpg

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