GYM: Schouders & Arms + Abs

Shoulders & Arms + Abs

1. Shoulder Press – 12,10,8,6 reps

2. Alternating Bicep Curls – 8 reps each arm – 4 sets

Superset with

3. Neutral Grip Press – 10 reps – 4 sets

4. Tricep Dips – 8 reps – 4 sets

Superset with

5. Lateral Raises – 10 reps – 4 sets

6. Cable Bicep Curls – 12 reps – 3 sets
7. Tricep Push Downs – 12 reps – 3 set

12 min Abs

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

1. Twist Crunch
2. Plank Knee Taps
3. Leg Drops
4. Crunch Reach

Shoulder Press

Make sure your palms are facing forward and your elbows are straight out lateral from you and press the dumbbells straight up until your arms are all the way extended. Slowly lower the weight back down to the starting position and repeat. Keep your core tight and engadged throughout the exercise to avoid arching your back.

Alternating Bicep Curls

Neutral Grip Press 

Tricep Dips

You can do this exercise bodyweight on a free dip rack, with a dip machine, or on an assisted dip rack. If you are doing these on an assisted rack you will have your knees on a platform with a set weight helping you. Hold yourself up with your arms straight on the handles and lower your arms to a 90 degree angle and push through the triceps till you reach full extension flexing the triceps at the top position. Be sure not to lower your body too low past the 90 degrees.

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.

Cable Bicep Curls 

Set the cable to the lowest setting with a short straight bar. Grip the bar with your palms facing up and curl the bar up towards your chin. Make sure to reach full range of motion & your elbows should not move when performing this exercise

Tricep Push Downs 

Set the cable above your head with a small straight bar attachment. Grip the bar with your palms facing down and a slight forward lean in your torso. Make sure you brace your core through out this exercise and lock your elbows in place.

12 min Abs

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

1. Twist Crunch
2. Plank Knee Taps
3. Leg Drops
4. Crunch Reach