Work out like movie star and you might just muscle your way into the cast of an Expendables movie .
1 POWER CLEAN
Sets: 4 Reps: 10
Stand with your feet hip-width apart. Bend your hips back to reach down and grasp the bar, hands just outside shoulder-widthapart.Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until it reaches your upperthighs.
and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows so that your palms face the ceiling, and catch thebar at shoulder level.
NOTE : IF YOU HAVE TROUBLE WITH FORM, START THE LIFT WITH THE BAR JUST ABOVE YOUR KNEES, WITH YOUR HIPS BENT BACK.
2 INCLINE BENCH PRESS
Sets: 4 Reps: 12, 10, 9, 8
Set an adjustable bench to an incline of 30–45 degrees and lie back against it. Grasp the bar just outside shoulder width and pull the bar out of the rack. Lower it to the upper part of your chest, tucking your elbows close to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.3 MACHINE CHEST PRESS
Sets: 4 Reps: 20, 12, 8, 4
Adjust the height of the seat so that the handles are in line with the middle of your chest— when you grasp them, your elbows should be bent nearly 90 degrees. Press the handles until your elbows are locked out. Keep tension on your muscles at the bottom of each rep.
Sets: 4 Reps: 10
Lie back on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until you feel a stretch in your pecs. Flex your pecs and lift the weights back to the starting position.
4B DUMBBELL CURL
Sets: 4 Reps: 10
Hold a dumbbell in each hand with your arms at your sides. Keeping your upper arms in place, curl both dumbbells until your elbows are fully flexed.
5A DIPSets: 4 Reps: 10
Suspend yourself over the bars of a dip station and lower your body until your upper arms are parallel with the floor.
Sets: 4 Reps: 20
Place your hands on the floor shoulder-width apart and extend your legs behind you. Brace your abs and lower your body until your chest is an inch above the floor.