Sinkram Giant CHEST

7/14/2019 Sinkram Giant CHEST

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SYSTEMSUPERSPEED

GIANT CHEST BUI LDER #1DIRECTIONS

1. Breathe in. Raise your armshigh as shown.

2. Grab your right thumb withyo ur left hand and pull upseveral times until you feela tug at your back shouldermuscles, just above thearm -pits.

3. Release the grip on yourthumb and swing your armsdown crossing them slightlyas shown. At this pointsqueeze the pectoral (chest)muscles together.

4. Bring your arms out and backto starting pos i tion.

5. Repeat this exercise at least15 t imes. \ { - ~ I . J0 ~ /

Copyright 1962 , SINKRAM, In c.


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SUPERSPEEDSYSTEM GIANT CHEST BUI LDER #2

DIRECTIONS

1. Breathe in .

2. Tense the muscles of yourarms, pressing your rightelbow against the palm ofyour left hand until your armsvibrate slightly.

3. Keeping your right arm straightslowly force your right arm upward to the side as far aspossible.

4. Oppose the movement bypressing your left hand againstyour right elbow.

5. Force your right armback tostartpos ition,opposingthe movement with yourleft hand.

6. Reverse the position, this time \ais ing your left arm.7. Repeat at least 15 t imes.

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your right arm downward to shoulder level. Opposethe movement by resisting against the pull of yourright arm with your left arm . . Keep arms straight.3. When your left arm is overheadand right arm extended at the sideforce your right arm back and tooverhead position by pressing yourleft arm down to shoulder level.4. Repeat 30 times

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SUPER SPEED SYSTEM

GIANT CH EST BUILDER #31. Tense the muscles of both arms pulling against the ends of the towel until your arms vibrate slightly. 2. Slowly, force your left arm overhead by pressing


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SUPERSPEEDSYSTEM

GIANT CHEST BUILDER #4 PUSH-UP VARIATION A 1. Place yourself in position on floor as shown.2. Bend the elbows and lower yourself to the floor.3. Slowly press up again.4. Repeat this exercise as m any times as poss ible.

PUSH-UP VARIATION B (Repeat movements as above using this differentposition) - Do this exercise as many times as possible.


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SUPER SPE ED SYSTEM

GIANT CH EST BUILDER #5DIRECTIONS

1. Stand erect, Armsextended at shoulderlevel in front of youas shown.

2. Breathe in. Tensethe muscles of botharms pressing yourfists against eachother until your armsvibrate slightly.

3. Slowly force your leftarm up overhead,keeping arms straight.

4. Oppose the movementby press ing your leftfist down against yourright fist.

5. When yo ur arms areoverhead, force your.left fist down tostarting pos ition,opposing the move-ment with your righthand.

6. Reverse the move-ments, this time withyour right fist downagainst your left fist.

7. Repeat the movement15 t imes.


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SYSTEMSUPERSPEED

GIANT CH EST BUILDER #6

DIRECTIONS

1. Stand erect , right handgrasping wrist of left arm.2. Breathe in .3. Tense the muscles ofyour arms until they vibrateslightly , and pull againstyour other arm slowly .4. Slowly pull your left armover to the right s ide keepinga rigid bent arm.5. Oppose the movement byresisting against the pull ofyour right arm with your leftarm.6. With your left arm, thistime pull back to the initialposition.7. Repeat this movement atleast 15 times.8. Reverse the position.Your left hand grasps thewrist of your right arm.9. Repeat this movement inreverse at least 15 times. /' \I ~ j!\

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SUPERSPEEDSYSTEMS I i'l Kf

GIANT CH EST BUILDE # 7DIRECTIONS

1. Stand erect, clasping palms of your hands gether close to your upper chest, as shown. 2. Tense the muscles ofboth arms, pressing yourpalms against each otheruntil your arms vibrateslightly.3. Slowly force your lefthand forward until yourarm s are extended,opposing the movementwith your right hand.4. When your arms areextended, force your righthand back to the startingpos ition, oppos ing themovement with your lefthand.S. Reverse the positionwith your left hand thistime resting and pressingon your right hand.6. Repeat the movementat least 15 times .

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SUPERSPEEDSYSTEM GIANT CHEST BUI LDER #8

DIRECTIONS -1. Stand erect,

....,holding a towelwith right armextended as shown.2. Tense the musclesof both arms, pullingthe ends of the toweluntil your armsvibrate slightly.3. Slowly pull yourright hand to yourright sho ulder, op - .pos ing the movementby resisting againstthe pull of your lefthand with your righthand.

4. Then pull back tothe left s ide and thenback and forth concen-tratingon the backmuscles.5. Repeat this exerciseat least 30 times.

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Sinkram Giant CHEST