GYM: Shoulders & Arms + Abs

Shoulders & Arms + Abs

1. Shoulder Press – 12,10,8,8,6 reps
2. Lateral Raises – 10 reps – 4 sets

 

3. Incline Bicep Curls – 10 reps – 4 sets

Superset with

4. Tricep Pushups – 10 reps – 4 sets

 

5. Upright Row – 10 reps – 4 sets
6. Cable Bicep Curls – 12 reps – 3 sets
7. Cable Tricep Push Down – 12 reps – 3 sets

 

Abs

Follow Along My 10 min Ab Routine!

 

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.

 

Incline Bicep Curls

 

 

 

Tricep Pushups 

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.

 

Upright Row 

Hold the bar 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 your elbows should be higher than your hands and you should squeeze your shoulders. Its important to keep your core tight to prevent your back from arching and to keep your lower body from moving.

 

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 Push Down

Make sure the cable is set up above your head and your are standing about a foot away with your feet together. Grab the attachment with your palms facing up and make sure your core is tight and back is straight. Lock in your upper body and concentrate on only bending at the elbow. Extend your arms out all the way and squeeze your triceps at the bottom of each rep.

 

Abs

Follow Along My 10 min Ab Routine!