This workout helps you sizzle mega calories even while you sleep. (yes it’s scientifically proven)
Back and Chest

 – targets back, biceps (tones 93% of your upper back muscles-more than any other move tested)

  1. Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides
  2. Hinge forward 90 degrees from hips so that back in parallel to the floor and arms extended down, palms facing each other
  3. Drive elbows directly behind you to bring dumbbells by ribs.  Lower.
  4. Do 10-12 reps, then move on to the Decline Bench Press

– targets chest, shoulders, butt and hamstrings (6% more chest toning than flat on your back version)

  1. Holding a dumbbell in each hand, lie face up on the floor with knees bent and feet flat; bring arms out to the sides at shoulder level, then bend elbows 90 degrees so that forearms are perpendicular to the floor, palms forward
  2. Lift hips off floor so that body forms a straight line from knees to shoulders
  3. Maintaining bridge position, extend arms to press dumbbells toward ceiling, lower upper arms to floor
  4. Do 10-12 reps, then return to the  Bent Over Row

Continue alternating sets until you have done 3 sets of each exercise

Fitness Magazine September 2011

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