Fitness Blog

Today we will describe the last two routines in workout number three. The two workouts are called “DB Row” and “DB Standing Close-grip Shoulder Press”. These trainings are focusing in increasing your arm and back muscles mass and strength. I know that you are exciting to burn some fat and gaining muscles so let’s start the training.

Fat loss workout number three

DB Row

1. First you have to rest your right hand and your right knee on a flat bench and you should make sure that the bench in 180 degrees position. Next lean over and make sure you are keeping your back in flat position.
2. Now hold the dumbbells carefully using your left hand and make sure your left hand in flat position and perpendicular to the floor. Next pull the dumbbells slowly to your lower abdomen level .Also you must make sure you have the right dumbbells weight or you will not get the full benefits of this training.
3. Next move your left arm again in the start position and make sure that your back in flat position during the exercise.
4. Repeat the previous reps ten times for the left side and then switch to the right side.

DB Standing Close-grip Shoulder Press

1. Start the training just like the picture where you should stand and your body should be in flat position and perpendicular to the room floor. Next hold the dumbbells with your both hands and make sure they are at shoulder level. Also make sure that both of your palms facing each others.
2. Make sure your shoulder is back, your chest up and bent your knees a little bit.
3. Now push the dumbbells up and focus in pushing it using your shoulder muscles.
4. Carefully return the dumbbells to the start position and do not do this fast you should do it slowly.

That is it for today. I wish you start to feel the effects of this course and your body muscles start to grow up in perfect shape. In the next post I will start the workout number four which is the last workout and this workout includes Snatch-Grip Deadlift, Side Plank, Good Morning, Forward Lunge, 1-Leg Stability Ball Leg Curl and Lying 1-Leg Hip Extension.