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GYM: Shoulders & Arms + Abs

January 3

Shoulders & Arms + Abs

  1. Single Arm Shoulder Press – 10 reps each arm – 5 sets

Superset with

  1. Single Arm Lateral Raise – 10 reps each arm – 5 sets


  1. Upright Row to Press – 10 reps – 4 sets


  1. Bicep Curl Variations – 10 reps – 4 sets

Superset with

  1. Tricep Dips – max reps – 4 sets


  1. Cable Bicep Curls – 12 reps – 4 sets
  2. Cable Tricep Extensions – 12 reps – 4 sets



Follow Along My 10 Min Ab Routine!


Single Arm Shoulder Press

Stand with your feet about hips width apart with a dumbbell in one hand. Make sure your palm is facing forward and your elbow is straight out lateral from you and press the dumbbell straight up until your arm is all the way extended. Slowly lower the weight back down to the starting position and repeat.


Single Arm Lateral Raise 

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


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.


Bicep Curl Variations

Stand with your feet about hips width apart and a dumbbell in each hand. This variation has both normal bicep curls and hammer curls. At the top of each rep your are going to turn your wrist over from your palms facing up, to have them facing each other to go from normal curls to hammer curls. Start with your palms both facing up, curl the weight up till your arms are in a 90 degree angle, rotate your wrists so your in hammer curl form and lower the weights, curl them back up the same way and rotate again.


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.


Cable Bicep Curls 

Position the cable all the way down with the rope or straight bar attachment attached. Your hips should be square with the cable tower and hands gripped at the end of the rope. Curl all the way up towards your shoulders and pull your hands apart at the top of the rep. Slowly bring the rope back down putting your hands back together and repeat.


Cable Tricep Extensions 

Set the cable tower above your head with the rope attachment attached. Pull the rope out to create resistance, have a sight bend in your knees, and lean your torso forward. Keep your arms close to your body and only bend at your elbows as you pull the rope towards your sides. Extend your triceps fully out and squeeze at the bottom. Slowly let the weight come up keeping your elbows in the same place.



Follow Along My 10 Min Ab Routine!


January 3
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