Health & Nutrition Health and Nutrition - February 2018.edcoan.ir | Page 76

1
DAY 1
1
l Hold the parallel bars of a dip station and lower
your body until your upper arms are parallel to
the floor.
SQUAT
Sets: 5 Reps: 5
l Grasp the bar outside shoulder width and squeeze
tightly. Pull your shoulder blades together and arch your
back to take the bar off the rack – it should rest on your
traps or rear delts. Step back with your feet shoulder-
width apart. Lower into the squat, hips first, until your
thighs are at least parallel to the floor.
3
ROMANIAN DEADLIFT
Sets: 4 Reps: 10
l Hold a barbell in front of your thighs with a
shoulder-width grip. Push your hips back and lower
the bar, keeping your weight on your heels while
maintaining the natural arch in your lower back. Allow
your knees to bend slightly and lower until your back
is about to lose its arch.
2
DIP
Sets: As many as needed Reps: 50 total
2
3