Perform the exercise for the specified number of repetitions. Do 1 set each before repeating them for another 2 sets.
Tucked Elbow Push-up: Assume a standard push-up position. Keep your elbows tucked in against your sides as you lower yourself as far as you can. Pause. Then push yourself up to the starting position. That is 1 repetition, repeat for 10 repetitions.
Hammer-grip Curls: Sit on the edge of a bench and hold a dumbbell in each hand, with your arms hanging at your sides and your palms facing towards you. Keeping your back straight, slowly curl the weights up until your thumbs are near your shoulders. Pause, and then lower the weights back down until your arms are at your sides again. That is 1 repetition, repeat for 15 repetitions.
Dumbbell Frontal Raises: Stand holding a light dumbbell in each hand with your palms facing towards you. Keeping your arms straight and without leaning backwards, slowly raise the weights in front of you until your arms are parallel with the floor. Pause and then lower the weights back down to the starting position. that is 1 repetition, repeat for 15 repetitions.
Exercises all courtesy of personal trainer, Cameron Pratt.
30, 7th Avenue Parktown North