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GYM: Shoulders & Arms + Abs

August 2

Shoulders & Arms + Abs

  1. Shoulder Press – 12,12,10,10,8,8,6,6 reps
  2. Lateral Raises – 12 reps – 4 sets
  3. Tricep Dips – 8 reps – 4 sets
  4. Bicep Curls – 10 reps – 4 sets

 

Tri-Set – Perform each exercise back to back – only resting between rounds

  1. Behind the head Press – 10 reps – 4 sets
  2. Close Grip Bicep Curls – 10 reps – 4 sets
  3. Skull Crushers – 10 reps – 4 sets

 

Abs

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

  1. Crunch Shoulder Press
  2. Crunch Over & Under
  3. Plank Toe Touch
  4. Reach Leg Drop
  5. Above Head Sit Up

 

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.

 

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.

 

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

 

Bicep Curls 

Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.

 

Behind the head Press

Grab a straight bar, (start with light weight) and stand with your feet about shoulder width apart. Grab the bar with a wide grip and press it over your head and onto the back of your shoulders. From here you are going to press the bar straight up keeping it behind your head the whole time. Lean your head slightly forward while doing this exercise and keep your core tight.

 

Close Grip Bicep Curls 

Here we are performing a close grip bicep curl so position your hands about 4 inches apart from each other on the bar with your palms facing up. It’s important to squeeze and keep your core tight to prevent yourself from arching your back or swinging the weight up. Stand with your feet about hips length away and keep your elbows close to your torso throughout the exercise.

 

Skull Crushers 

Lay on your back on a bench with a straight bar. Hold the bar above your head with your arms straight. Bending at the elbow slowly bring the bar back behind your head and squeeze your triceps on the way up. Keep your core tight and don’t let your back arch too much.

 

Abs

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

  1. Crunch Shoulder Press
  2. Crunch Over & Under
  3. Plank Toe Touch
  4. Reach Leg Drop
  5. Above Head Sit Up

Details

Date:
August 2
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