SPUD BAR ASSISTED FIELD-MAN UPPER BODY WORKOUT

-
SPUD BAR ASSISTED FIELD-MAN UPPER BODY WORKOUT


DIRECTION
REST 10 SEC BETWEEN WORKOUTS
REST 1 MIN BETWEEN CIRCUITS
TRY THIS CIRCUIT 3 MORE TIMES

EQUIPMENT NEEDED: SPUD BAR

ATTEMPT: THRICE IN A WEEK

WEIGHT PREFERENCE
6-7 KG SPUD BAR

 SUITS
MALE/FEMALE

TYPE
SPUD BAR WORKOUT

PERFORMER LEVEL
  • MODERATE-4 ROUNDS
  • EXPERT-6 ROUNDS
NOTE
THIS CIRCUIT IS PREPARED WITH THE KNOWLEDGE OF BOTH THE GYM WORKOUTS AND FIELDMAN ACTIVITIES. SPUD BAR IS THE EQUIPMENT USED BY THE FIELDMAN. IN THIS CIRCUIT WE USE A SPUR BAR INSTEAD OF A GYM BAR.

WARM-UP
  • SPUD BAR ASSISTED OVERHEAD FARMER WALK-5 STEPS (WALK FORWARD AND BACKWARD SIMULTANEOUSLY FOR 40 SEC) 
MOVES
  1. SPUD BAR ASSISTED SHOULDER PRESS-10 REPS
  2. SPUD BAR ASSISTED FRONT RAISES-10 REPS
  3. SPUD BAR ASSISTED BENT OVER ROW-10 REPS
  4. SPUD BAR ASSISTED BICEPS CURLS-10 REPS
  5. SPUD BAR ASSISTED REVERSE CURLS-10 REPS
  6. SPUD BAR ASSISTED FLOOR PRESS-10 REPS
  7. SPUD BAR CRUNCH REACH-10 REPS
FINISHER
  • V SIT CIRCLE-5 CIRCLES PER CLOCKWISE(ALTERNATIVELY)
TARGETS
  • SHOULDERS
  • BACK
  • BICEPS
  • FOREARMS
  • CHEST
  • UPPER ABS
MOTIVE
BUILD LEAN MUSCLE

DIFFICULTY
MODERATE

REFERENCE
  • MEN'S HEALTH UK JANUARY 2017
  • MEN'S FITNESS UK JANUARY 2017
WARM-UP


VIDEO


FINISHER


LINK
http://primalhomefitness.blogspot.com

RECENT FEED
TRIM YOUR OBLIQUES WITH WATER BOTTLE
https://primalhomefitness.blogspot.com/2020/03/trim-your-obliques-with-water-bottle.html

REDUCE YOUR BELLY FAT WITH TOWEL
https://primalhomefitness.blogspot.com/2020/06/reduce-your-belly-fat-with-towel.html


COMMENT AND SUBSCRIBE



Location: Semmandalam, Tamil Nadu, India

Comments

Post a Comment

Popular posts from this blog

WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#15

-
Image
   WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#15 CAPSICUMS CAPSICUMS ARE ALSO MENTIONED AS AN ANTIOXIDANT POWERHOUSE. THEY ARE HIGH IN VITAMIN C AND VITAMIN E. LUTEOLIN, QUERCETIN, AND HESPERIDIN  ARE THE FLAVONOIDS PRESENT IN CAPSICUMS. LUTEIN AND ZEAXANTHIN ARE THE CAROTENOIDS(PRESENT IN CAPSICUM)   WHICH IMPROVE EYE HEALTH. LUTEOLIN IS A FLAVONOID WHICH HAS ANTIINFLAMMATORY PROPERTIES. PAK CHOI PAK CHOI ARE THE BEST SOURCE OF VITAMIN A, VITAMIN B6, VITAMIN C, AND VITAMIN K. THEY ARE RICH IN MINERALS LIKE CALCIUM, IRON, MANGANESE, AND POTASSIUM. SULFORAPHANE IS A COMPOUND PRESENT IN PAK CHOI HAS ANTI CANCER PROPERTIES. PAK CHOI IMPROVE HEART HEALTH AND BONE HEALTH. THEY ALSO HAVE ANTIINFLAMMATORY PROPERTIES. BLUEBERRIES BLUEBERRIES ARE THE EXCELLENT SOURCE OF ANTHOCYANIN . ANTHOCYANIN IS A FLAVONOID WHICH IMPROVES HEART HEALTH. PTEROSTILBENE IS A CHEMICAL COMPOUND PRESENT IN BLUEBERRIES WHICH REDUCES BLOOD PRESSURE AND REDUCES BAD CHOLESTEROL. BLUEBERRIES ALSO CONTAIN VITAMIN C, VITAMI
Read more

WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#18

-
Image
  WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#18 INDIAN GOOSEBERRY INDIAN GOOSEBERRY IS LOADED WITH VITAMIN C. INDIAN GOOSEBERRIES ARE AN EXCELLENT SOURCE OF ANTHOCYANINS , FLAVONOLS , AND OTHER POTENT ANTIOXIDANTS. THEY HAVE ANTI-AGING AND IMMUNE-ENHANCING PROPERTIES. COPPER AND MANGANESE ARE THE MINERALS PRESENT IN INDIAN GOOSEBERRY. PEANUTS PEANUTS ARE LOADED WITH ANTIOXIDANTS . THEY ARE RICH IN FIBER, FOLATE, AND VITAMIN E. COMPOUNDS THAT ARE PRESENT IN PEANUTS IMPROVE HEART HEALTH. ARGININE IS AN AMINO ACID THAT PREVENTS HEART DISEASE. MAGNESIUM AND COPPER ARE ALSO PRESENT IN PEANUTS. APRICOTS APRICOTS ARE HIGH IN VITAMIN C AND DIETARY FIBER. THEY ALSO CONTAIN IMMUNE-BOOSTING ANTIOXIDANT BETA CAROTENE(VITAMIN A). LUTEIN AND ZEAXANTHIN ARE TWO COMPOUNDS PRESENT IN APRICOTS TO HELP EYE HEALTH. DRIED APRICOTS ARE RICH IN IRON AND POTASSIUM. BUCK WHEAT BUCKWHEAT  ARE HIGHER IN PROTEIN THAN CORN, MILLET, AND RICE. THEY HAVE SOLUBLE FIBER THAT LOWERS LDL CHOLESTEROL. RUTIN IS A POWERFUL A
Read more

CHISEL YOUR UPPER BODY WITH ONE DUMBBELL-TRIO WORKOUT #5

-
Image
CHISEL YOUR UPPER BODY WITH ONE DUMBBELL DIRECTION REST 20 SEC BETWEEN WORKOUTS REST 1 MIN BETWEEN CIRCUITS TRY THIS CIRCUIT 3 MORE TIMES EQUIPMENT NEEDED: ONE  DUMBBELL ATTEMPT: TWICE IN A WEEK SUITS MALE/FEMALE WEIGHT PREFERENCE MALE-(5-10 KG DUMBBELL) FEMALE-(4-7 KG DUMBBELL)  TYPE ONE DUMBBELL WORKOUT NOTE ONE DUMBBELL IS ENOUGH TO COMPLETE THIS CIRCUIT. EACH MOVES TARGETS DIFFERENT MUSCLE GROUPS. ANYBODY CAN DO THIS CIRCUIT WITHOUT FAIL. YOU CAN ALSO PREFER MEDICINE BALL OR SANDBAG INSTEAD OF DUMBBELL.  WARM-UP GOBLET SQUAT-10 REPS*3 MOVES CRUSH GRIP CHEST PRESS- 15 REPS SINGLE DUMBBELL PULLOVER -12 REPS SINGLE-ARM BENT OVER  ROW-10 REPS (10 STRAIGHT REPS ON ONE SIDE THEN ANOTHER SIDE) FINISHER HOLLOW HOLD FLUTTER KICKS-15 REPS PER LEG  (ALTERNATIVELY) *3 TARGETS CHEST LAT PECS BACK MOTIVE SHAPING YOUR UPPER BODY DIFFICULTY MODERATE TO HIGH PERFORMER LEVEL MODERATE-3 ROUNDS INTERMEDIATE-4 ROUNDS REFERENCE MEN'S HEALTH UK APRIL 2015 MEN'S HEALTH AUSTRALIA JUNE 2020 MEN"
Read more