DOMINATED
Hang on a chin-up bar with your arms outstretched and open at shoulder width using a forward palm grip. Subsequently, pull up until your chest touches the bar while pinching your shoulder blades together. Pause and slowly lower your body to the starting position.
Do the necessary sets to complete 25 repetitions.
Then rest.
Do as many sets as you need to complete 15 rep., Then rest.
Do a series of 12 repetitions.
BENCH PRESS WITH BAR
Grab a barbell and lie down on a bench, your arms should be open beyond the width of your shoulders. Using a grip with palms forward, open wider than your shoulders, hold the bar over your sternum and keep your arms straight (A). Lower the bar to your chest (B) and push it back to the starting position.
Do three sets of five repetitions, with three minutes of rest.
Do five sets of five repetitions, with three minutes of rest.
Do two sets of five repetitions, with three minutes of rest.
CURL WITH BAR
Stand upright, with your back straight and arms open at the same width as your shoulders. Use a backward palm grip to hold a bar with your arms stretched out in front of your hip (A). Keep your elbows close to your body; bring the bar to shoulder height (B). Pause, lower the bar and repeat the movement slowly.
Do three sets of five repetitions, with 90 seconds of rest.
Do three sets of 10 reps, with 90 ″ rest.
Do two sets of five repetitions, with 90 ″ rest.
THE FARMER’S STEP
Grab a pair of heavy dumbbells (that allow you to walk on them) and let them hang freely with your arms stretched out. Walk approximately 90 meters in routine A (if you are in a gym you may have to do a lot more laps to complete the distance). In routines, B and C walk as much as you can without releasing them.