LUSPER Adjustable Weight Bench Foldable User Guide

LUSPER Adjustable Weight Bench Foldable

LUSPER DUMBBELL, BARBELL & KETTLEBELL WORKOUTS

Bench Push-up

1. Hands on the bench shoulder width apart. Elbows back and out as you lower. Chest tight.
   Core engaged to avoid overarching. Shoulders relaxed.
   Bend the elbows diagonally back.
   Keep a certain angle between the upper arms & the side body.

Flat Bench Barbell Press

1. Lie flat on the bench. Barbell bar in front of the chest. Press it up.
2. Core tight, low back against the bench. 60° between the upper arms and the body. Relax the shoulders.
   Avoid too much pressure on the wrists.
   Do It steadily.

Incline Bench Press

1. Bench at 45° . Lie prone on it, barbell bar in front of the upper chest. Elbows close to 90° . Press the bar up.
2. Feet fiat, core tight, back straight. Do not straighten the arms completely.
   Avoid too much pressure on the wrists.
   The angle between the upper arms and side !Jody should be less than 90°.

Dumbbell Bench Press

1.Lie on the bench, feet flat on the ground, and hold the
dumbbells in front of your shoulders.
2.Engage your core and raise both arms at the same time.
Move with both arms simultaneously and steadily

Dumbbell Fly

1. 1.Lie on the bench, hold the dumbbells, arms straight up, feet
   fiat on the ground.
   2.Tighten the core and open the arms to the sides until the
   upper arms are parallel to the fioor.
   Lower your arms In a steady and controlled manner

Bent-Arm Dumbbell Pullover

1. 1.Lay your shoulders on the middle of the bench, bend your
   legs and ground your feet, hold the weight plate on one end
   above your chest, arms slightly bent.
   2.With arms bent, arc the weight back overhead slowly.
   Lower the hands steadily and avoid shoulder engagement.

Seated Single-Arm Band Row

1. Sit on the bench with back straight. Hold a resistance band in one hand, arm straight. Bend your elbow to pull the band towards you, upper arm against the side body.
2. Core tight and feet flat.
   ao not splay your elbows out as you pull the band back. Upper arms tightly against the sides.

Single-Arm Dumbbell Bent-Over Row

1. Bend over with back straight. Support yourself with the right hand on the bench. Hold the dumbbell tightly with the left hand, arm hanging naturally.
2. Pull the dumbbell toward your waistline, upper arm back, and shoulder blades squeezed.
   Back parallel to the floor end avoid too much incline of your back.
   As you engage our ann muscles, make sure the upper arms are still and against the side body,

Incline Dumbbell Row

1. Bench at 45 °. Lie prone on it. Bend the elbows to pull the dumbbells up and back bending at the elbow, back engaged and shoulders and back extended.
2. Upper body slightly up. Core tight and move in a controlled manner.
   Slightly raise your upper body and keep the upper arms against to the side body as you pull the dumbbells up.

Decline Dumbbel Row

1. Set the bench in decline at 60° . Lie prone on it. Bend the elbows to pull the dumbbells up and back, back engaged and shoulders and back extended.
2. 0pen the legs shoulder width apart. Core tight and move in a controlled manner.
   Keep the motion steady and the upper arms against the side body.

Seated Dumbbell Lateral Raise

1. Sit on the bench holding a dumbbell in either hand by your side. Arms straight down.
2. Core engaged, lift the dumbbells laterally until they’re shoulder height.
   Keep your body steady and raise the dumbbells simultaneously.

Seated Dumbbell Shoulder Press

1. Sit on the bench with back straight. Hold the dumbbells with arms bent and palms facing in.
2. Core tight to prevent overarching of the lumbar.
   Keep the motion steady and avoid shoulder Injury.

Seated Shoulder Press With Palms Forward

1. Hold the dumbbells, palms facing forward, elbows bent at 90° . Exhale and push up to striaght.
2. Lower to the starting position while keeping a good posture.
   Keep your your back straight and core engaged.

Seated Behind the Neck Barbell Press

1. Sit and hold the barbell bar behind the neck.
2. Core engaged to lift the bar overhead.

Seated Barbell Shoulder Press

1. sit and hold the barbell bar behind the neck
2. Core engaged to lift the bar overhead.

Standing Bent-Over One-Arm Dumbbell Tricep Extension

1. Lean over the bench with one hand on it. Back parallel to the floor. Hold the dumbbell with the other hand. Keep the upper arm against the body and still. Extend the lower arm back.
2. Core tight to keep the body steady.
   Keep the upper arm against the side body and still.

Reverse Pushup

1. Place the hands on the edge of the bench, shoulder width apart. Knees bent at an agle of no less than 90°. Back straight and against the edge of the bench. Bend your elbows and sink your hips down.
2. As you lower down, your elbows form a 90 ° angle. Keep steady and do not splay your elbows.
   Keep the motion steady and elbows in.

Seated Dumbbell Tricep Extension

1. Sit on the bench holding the dumbbell in both hands behind the head, elbows bent and upper arms close to the ears.
2. Bring the dumbbell up and down (till 90° at elbow), core tight and torso steady to avoid overarching.
   Keep the motion steady and avoid pressure in the lumbar.

Seated Barbell Tricep Extension

1. Sit on the bench with back straight. Hold the barbell bar with hands shoulder width. Bring the bar up, upper arms close to the head and still. Bend the elbows behind.
2. Core tight. Keep the trunk, arms and elbows steady. Keep the motion steady and pressure In the lumbar.

Supine Barbell Tricep Extension

1. Lie on a flat bench. Hold the barbell bar straight up with hands shoulder width. Keep the upper arms still and bend your elbows till at 90° .
2. Core tight. Keep the upper and lower arms, and elbows steady.
   Keep the motion steady and avoid shoulder Joint Injury.

Supine Dumbbell Tricep Extension

1. Lie on a flat bench. Press the dumbbells straight up, arms shoulder width. Keep the upper arms still and bend the elbows back.
2. Bend your elbows till 90°. Core tight to keep the motion steady.
   Be steady and balanced. Avoid too much shoulder muscle tension.

Prone Incline Dumbbell Curl

1. Lie prone on the bench in incline at 60° . Arms squeeze tightly against the body and bend the elbows to bring the dumbbell up.
2. Keep the upper arms still and the motion steady.
3. Keep the upper arms against the sides and still.

Dumbbe One-Arm Incline Curt

1. Set the bench at 60°. Press the upper arm against the bench and curl up.
2. Keep the motion steady and the arm moving in one plane.
3. Keep the motion steady and avoid joint injury.

Incline Dumbbell Curl

1. Lean back on the bench set at 60° . Hold the dumbbells and curl up.
2. Core tight and upper arms against the body.
   Keep the upper anms against the sides and still.

Mountain Climber

1. Lean over the bench with hands supporting on it wider than shoulders. Bring one knee up and diagonally in.
2. Keep the motion steady and watch for too much wrist pressure.
   Keep the shoulder joint stable lo avoid injury.

Seated Crunch

1. Sit on the bench. Exhale, engage the core and bring the legs in. Inhale and extend the legs and lean back (not too much).
2. Keep the abs firm and motion steady.
   Keep the abs tight and motion steady.

Clapping Crunch

1. Sit on the bench. Raise your legs alternatively and clap behind the folded leg.
2. Core tight and motion steady.
   Do the moves in a synchronized manner to avoid injury.

Bench Prone Single Leg Raise

1. Lean over the bench with hands and one knee on it. Lift the other leg back.
2. Abs firm. Microbend your elbows to avoid hyperextension and to keep the motion steady.
   Keep the shoulder joint stable to avoid injury.

Prone Leg Lift

1. Lie prone on the bench, hands holding onto it. Open your legs and kick up.
2. Keep the motion steady and avoid kicking up too high and overarching your lumbar.
   Keep the abs tight and motion steady.

Hyperextension

1. Lie prone on the weight bench. Hook your feet on the bench and do hyperextensions, glutes engaged.
2. Core tight and motion steady.
   Avoid overarching the lumbar. Engage the back of the legs.

Barbell Glute Bride

1. Lean against the edge of the bench, bottom off the floor, knees bent, and feet grounded. Hold the barbell bar on the abdomen.
2. Raise the hips up until they are parallel to the floor.
   void overarching the lumbar. Engage the back of the legs.

Seated Leg Extension With Dumbbell

1. Sit on the bench with the dumbbell between the feet. Start with knees at an angle close to 90°. Engage thigh muscles to raise the dumbbell.
2. Grab the bench tightly and firm you abs.
   Do not straighten your knees completely as you raise the dumbbell.

Dumbbell Hamstring Curl

1. Lie prone on the bench with the dumbbell between the feet.
   Engage the back of the legs to raise the dumbbell up.

2. Hold the bench tightly. Firm the abs to avoid overarching the lumbar.
   Avoid pressure in the lower back.

Barbell Box Squat

1. Place the barbell bar on your shoulders and squat down till you sit on the bench. Engage your body to stand and return to the starting position.
2. Core tight and back straight to avoid overarching the lumbar.
   Avoid pressure in the lower back.

Dumbbell Bulgarian Split Squat

1. Stand with one foot on the bench behind, holding the dumbbell straight down in both hands, palms facing in.
2. Squat till both knees are at 90° without the front knee past the toes or the back knee touching the fioor.
   Keep the motion and knee joint steady.

Seated Calf Raise

1. Sit on the bench with back straight and thighs parallel to the floor. Knees at 90°. Lift the heels with the barbell bar on the thighs.
2. Core tight and keep the motion steady.
   Do not let the heels touch the floor as you lower them.

TRAINING PROGRAMS

FOUNDATION TRAINING

Note: This systematic and periodized program designed by body parts is catered to beginners for efficient muscle strength building. It is suggested to rotate the routines and exercises 2-4 times a week with 1 rest day in between. Train 6-8 weeks as one complete cycle.

ADVANCED TRAINING

Note: This program is designed for those who have laid a foundation in strength training to solidify and drastically improve the overall muscle strength.
It is suggested to rotate the routines and exercises 3-5 times a week with 0 or 1 rest day in between. Train 8-12 weeks as one complete cycle. Please maintain a healthy diet while working out.

WELLNESS PLAN

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