Estimated time: 40 minutes
- Equipment: Bench press machine & weights
The first exercise is benching. It is best to have a spotter (partner) who watches out to keep you safe. Grip the bar about one thumb length from the divide between the smooth bar surface and the rough, textured bar surface. Your grip should be a moderately wider than shoulder-width apart. Additionally, though you start with the bar above your shoulders, as you lower the bar, let your elbows bend and tuck in towards your body rather than flare out. As a result, the bar should end up contacting your lower chest. Do 1 set of 8 reps for this exercise and continue on with pull-ups afterwards.
- Equipment: Pull-up bar
Begin with hanging on the bar, your hands gripping the bar a bit wider than shoulder width apart. Make sure your hands are gripping the bar in a way such that your palms are facing outward, away from you. Carefully pull yourself up until your chin is above the bar. Try not to allow your body to swing. Slowly lower yourself. This is one repetition of the pullup.
If a pull-up is just out of your grasp, either rotate your grip 180 degrees so that your palms are facing towards you, and follow the same steps as a pull-up to do a chin-up. On the other hand, if the chin-up or pull-up is too difficult, you can grab a chair and give yourself a slight push with your legs to help your chin reach the bar. Be sure to slowly lower yourself though in order to train your muscles for a full on chin-up or pull-up.
Try to do anywhere from 5-10 pull-ups per set.
**Repeat the bench press exercise followed by the pull-up exercise 3 more times**
- Equipment: Just yourself
The pushup is perhaps one of the most basic callisthenic, or body weight, exercises. A great measure of fitness, the pushup is a staple part of my own workouts and routines. To begin, start with your hands and feet supporting your body. Your body should be straight and level, and your hands should be about shoulder-width apart. With arms beginning in a straight position, carefully bend your arms until your elbows make a 90 degree angle. Then, push yourself back up. You have just performed one repetition, or rep, of a pushup. Do 1 set of 15-25 push-ups if possible. Then continue with bicep curls.
- Equipment: Dumbbell
Start by sitting with the dumbbell gripped in your hand as shown above in the picture to the left. Next, flex your bicep and lift the dumbbell to your shoulder. Slowly control the dumbbell as you lower your arm back to rest. This is one rep. Do 10 reps.
**Repeat the push-up then bicep curl routine 2 more times**
~Written by James Wu