GYM: Shoulders & Arms + Abs

Shoulders & Arms + Abs

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

 

4. Alternating Bicep to Hammer Curl – 12 reps – 4 sets

Superset with

5. Overhead Tricep Extension – 12 reps – 4 sets

 

Triset- Perform each exercise back-to-back only resting between rounds – 4 rounds

6. Lateral Raises – 12 reps
7. Bicep Curls – 12 reps
8. Tricep Kick Backs – 12 reps each arm

 

Abs

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

1. Mountain Climbers
2. Leg Drops
3. Bicycles
4. Plank Dips

 

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.

 

Rainbow Raises 

You can do this seated or on your knees. Holding a dumbbell in each hand bring the dumbbells out towards your side then out in front of you in a “rainbow” like shape. Keep your core tight and make sure not to rock your body in the exercise.

 

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.

 

Alternating Bicep to Hammer Curl

 

Overhead Tricep 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.

 

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.

 

Tricep Kick Backs 

Stand with your feet slightly staggered and your torso bent over about 45 degrees. Hold a dumbbell in one hand and the other leaning on your leg, a bench or something else. Bring your elbow up so your arm is bent 90 degrees and bring the dumbbell back straight in line with your arm. Slowly bring the dumbbell back down and repeat.

 

Abs

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

1. Mountain Climbers
2. Leg Drops
3. Bicycles
4. Plank Dips