This is a workout session led by a fitness instructor, focusing on a dynamic upper limb training session to burn calories and define the arms. The session is divided into three blocks:
Block 1: Abdominal exercises (3 sets of 10 repetitions)
- Three exercises: a modified rower exercise, a jackknife exercise, and a bicycle crunch
- Focus on engaging the core and burning calories
Block 2: Back and arm exercises (3 sets of 15 repetitions)
- Exercises include rows, pull-ups, and arm flexions
- Focus on engaging the back and arm muscles while burning calories
Block 3: Shoulder, triceps, and biceps exercises (3 sets of 10-15 repetitions)
- Exercises include lateral elevations, barbell curls, and triceps extensions
- Focus on localized work for the shoulders, triceps, and biceps
Throughout the session, the instructor emphasizes proper form, engaging the core, and controlling movements to achieve the desired results. The goal of the workout is to dry and define the arms while burning calories.
Here are the key facts extracted from the text:
1. The workout consists of three blocks: Block 1 focuses on abdominals, Block 2 focuses on back, chest, and triceps, and Block 3 focuses on shoulders, biceps, and triceps.
2. The workout includes various exercises such as abdominal rower, jackknife abdominal, free row, arm flexion, bench press, push-ups, lateral elevations, barbell curls, and triceps extension.
3. Each exercise is performed for 10-15 repetitions, with 30-40 seconds of rest in between sets.
4. The workout aims to burn calories, define the arms, and dry the fat.
5. The trainer emphasizes the importance of proper posture, engaging the core, and using the correct muscles for each exercise.
6. The workout can be modified to suit individual levels, with options for using a bench, mat, or dumbbells.
7. The trainer encourages participants to push themselves and lift heavier weights to achieve the desired results.