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GYM: Shoulders & Arms + Abs

May 7

Shoulders & Arms + Abs

  1. Shoulder Press – 12,10,10,8,8 reps
  2. Alternating Bicep to Hammer Curl – 12 reps – 4 sets
  3. Overhead Ticep Extension – 10 reps – 4 sets


  1. Lateral Raises – 10 reps – 4 sets

Superset with

  1. Neutral Grip Press – 10 reps – 4 sets


  1. Cable Bicep Curls – 12 reps – 3 sets
  2. Underhand Cable Extensions – 10 reps each arm – 3 sets



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.


Alternating Bicep to Hammer Curl 


Overhead Ticep Extension 

Seated on a bench or standing with your feet about hips width apart, grab the end of a dumbbell with your palms facing up, and raise it above your head until your arms are stretched out straight. Slowly lower the weight back behind your head only bending at the elbow. Go down till you feel a good stretch and then bring the weight back up squeezing your triceps and straightening your arms back into the starting position. It’s important to keep your core tight throughout this exercise and be sure not to arch your lower 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.


Neutral Grip Press (machine or dumbbell) 

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


Cable Underhand Tricep Extensions 



Follow Along my 10 min ab routine!


May 7
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