Spring Rob's Terrific 20 - Day #1 - Mon Feb 8th

Rob's Terrific 20 

Day #1: Monday, February 8th

Workout focus CHEST

• Push Ups 3-4 sets x 10
• Incline Dumbbell Press 3x10
• Dumbbell Flys 3x10
• Elliptical 20 minutes
  *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com

Push Ups

1. Get into position by placing your hands flat on the floor, directly below your shoulders. 
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor. 
3. Hold your body up and keep your back straight by tightening your abdominal muscles. 
4. Your neck and head should be bent slightly back. 
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one. 
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one. 
7. Repeat.

Incline Dumbbell Press

1. Set up an incline bench so the back rest is at about a 45 degree angle.
2. Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
3. Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
4. Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
5. Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
6. Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
7. Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
8. Hold for a count of one
9. Repeat.

Dumbbell Flys

1. Set up an incline bench at about 30 degrees.
2. Lie on the bench and hold a dumbbell in each hand with an overhand grip.
3. Make sure you keep your back flat and your shoulders pushed back
4. Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
5. Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion.
6. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
7. Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching.
8. Repeat