Smith Machine Press - 6x8 @ 165lbs
Machine Fly - 6x8 @ 70lbs
Face Pull - 6x8 @ 47.5lbs
Dynamic Front Lever - 1x6 & Ice Cream Makers - 5x6
Ab Wheel - 2x5
Ice cream makers ire calisthenics exercise that primarily targets the middle back and to a lesser degree also targets the abs, biceps, chest, lats, obliques, shoulders, traps and triceps.
How to do Ice Cream Makers:
Step 1: Grab onto a chin up bar with your palms facing away from you and your grip about shoulder width apart.
Step 2: Pull yourself up so that your chin is even with the bar (starting point).
Step 3: Make your body into a straight line.
Step 4: Let your arms back out straight and as you do lift your feet up and make your body parallel to the floor.
Step 5: Pull yourself back up and rotate your feet downwards as you do.
Step 6: Continue this motion for the desired amount of reps.
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