Health & Nutrition Health and Nutrition - February 2018.edcoan.ir | Page 77

1
2
3
DAY 2
1
OVERHEAD PRESS
Sets: 5 Reps: 5
l Grasp the bar slightly wider than shoulder width. Take it off the rack,
holding it at shoulder level with your elbows forward slightly and upper arms
almost parallel to the floor. Squeeze your shoulders together and push your
chest out, then press the bar over and slightly behind your head.
2
FRONT SQUAT
Sets: 4 Reps: 10
l Step under a barbell resting on a squat rack and let it rest on the front part
of your shoulders. Cross your arms so your hands reach across to the opposite
shoulder to hold the bar in place. Unrack the bar and squat as low as you can
while keeping your lower back flat.
3
xercise
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PULL-UP
Sets: As many as needed Reps: 50 total
l Hold a pull-up bar with a grip wider than shoulder width. Pull yourself up.
HEALTH & NUTRITION February 2018 77