Lie faceup on an incline bench and hold a pair of dumbbells at the sides of your chest with an overhand grip (palms forward). Press the weights straight above your chest. Then lower them to the starting position. Do 10 reps.
Lat Pulldown
Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down and then pull the bar to your chest. Let the bar rise. Do 10 reps.
Superset 2 Dumbbell Single-arm Overhead Press
Stand holding a dumbbell at shoulder height with your palm facing toward your body (as shown). Press the weight straight up and then slowly lower it. Do six to eight reps before repeating with the other arm.
Dumbbell Single-arm Row
Hold a dumbbell in your right hand, arm straight, and place your left hand and left knee on a bench. Use your upper-back muscles to pull the dumbbell up and back. Pause, then slowly lower the weight. Do 10 reps on each side.
Friday
Superset 1 Single-leg Squat
Stand on a bench. Hold your arms in front of you and flex your right ankle so your toes point up. Keeping your torso as upright as possible, bend your left knee and lower your body until your right heel touches the floor. Push up. Aim for five reps per leg.
Single-leg Swiss-ball Leg Curl
Perform as you do the Swiss-ball hamstring curl, but use only one leg. Lift your left leg and bend your knee toward your chest. With your right leg, pull the ball toward your butt and then push it back out. Aim for 10 reps with each leg.
Superset 2 Dumbbell Side Lunge
Stand holding dumbbells at your sides. With your left leg, take a wide step directly to the left. Bend your left knee and push your hips back until your left thigh is parallel to the floor. Then push back up. Do 10 reps in each direction.
Unstable Jump Rope
Skip rope for 45 seconds on a cushiony surface, such as a stretching mat. The instability will help strengthen your ankles. This is more of a fitness exercise program.
LeBron James’ Fitness Secrets was originally published on blackdoctor.org
