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GYM: Shoulders & Back + Abs

July 19

Shoulders & Back + Abs

  1. Lat Pull Down – 12,12,10,10,8,8 reps – going up in weight every 2 sets
  2. Wide Grip Push Down – 12,12,10,10 reps
  3. Seated Row – 12,12,10,10 reps
  4. Alternating Arnold Press – 8 reps each arm – 5 sets
  5. Upright Row to Press – 12 reps – 5 sets
  6. Rainbow Raises – 10 reps – 4 sets

 

  1. Single Arm Bent Over Row – 14,12,10,8 each arm – going up in weight each set

Superset with

  1. Lateral Raises – 10 reps – 4 sets

 

Abs

10 min lower ab circuit – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

Leg Drops

V Up

Leg Crunches

Full Body Crunches

Alternating Leg Drops

 

Lat Pull Down

Adujust the pad so its right above your knees, you may have to lower or raise it. Position yourself so you are pressing your legs, right above your knee against the pad to help hold your body in place. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. You can lean slightly back, but resist the temptation to lean too far back to aid the movement. Make sure you are bringing the bar all they way back up to get the full range of motion.

 

Wide Grip Push Down

Set the cable up above your head with a long bar attachment. Position yourself a few steps back from the machine with your feet about hips width apart. Bend over about 45 degrees with a slight bend in your knees, make sure your head is striaght down with your chin tucked to your chest. Picking your head up will cause your lower back to arch, we want to keep the back as straight as possible. Set your hands in a wide position on the bar and bring the bar straight down towards your waist. Let the bar come back up to about head level to get the full range of motion in each rep.

 

Seated Row 

Get seated with your feet flat on the panels and the close grip handles attachment on. Make sure your shoulders are set back so the weight is not pulling your shoulders forward, they should remain in aline with your chest. Lean your torso forward to get a good stretch then lean back until your torso is straight up while pulling your hands towards your abs.The next rep you will just be using your arms and not leaning your torso forward. Then the next you will lean forward and repeat. Make sure you are squeezing your shoulder blades together as you row back to really target your middle and upper back muscles.

 

Alternating Arnold Press 

Get seated on a bench or standing with your feet about hips width apart. Hold two dumbbells with an underhand grip in front of your chest. As you press the dumbbell up turn your hand so your palm is facing forward and turn it back over as you come back down. Make sure the dumbbell is back in front of your chest again in the starting position before you press the other side. It’s important to keep your core tight to avoid arching your back as you press.

 

Upright Row to Press

Hold the dumbbells in front of your with your palms facing your stomach, keeping the weight close to your body the whole time pull the dumbbells up towards your chin. At the top of each rep you are going to rotation your hands so your palms are facing forward and press up. As your come back down, rotate your hands back over so your palms are facing you and repeat the movement. Its important to keep your core tight to prevent your back from arching and to keep your lower body from moving.

 

Rainbow Raises

You can do this seated or on your knees. Holding a dumbbell in each hand bring the dumbbells out towards your side then out in front of you in a “rainbow” like shape. Keep your core tight and make sure not to rock your body in the exercise.

 

Single Arm Bent Over Row 

Focusing on one side at a time here, position one hand and one knee on a bench with the opposite leg on the ground and dumbbell in the other hand. Making sure your back is straight and not arched pull the dumbbell up and slightly back towards your hips.

 

Lateral Raises

Stand with your feet about hips width apart and a dumbbell in each hand at your sides. Raise your arms straight out from your sides until your hands reach shoulder height. Slowly lower back down to the staring position and repeat. Be sure to keep your arms straight and your core tight.

 

Abs

10 min lower ab circuit – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

Leg Drops

V Up

Leg Crunches

Full Body Crunches

Alternating Leg Drops

Details

Date:
July 19
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