GYM: Shoulders & Arms + Abs

Shoulders & Arms + Abs

1. Shoulder Press – 12,10,8,6 reps
2. Lateral Raises – 12 reps – 4 sets
3. Alternating Bicep Curls – 8 reps each arm – 4 sets
4. Tricep Push Ups – 10 reps – 4 sets
5. Upright Row – 12 reps – 3 sets
6. Cable Bicep Curls – 12 reps – 3 sets
7. Cable 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.

Alternating Bicep Curls 

Tricep Push Ups 

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

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 Push Down 

Set the cable above your head with a small straight bar attachment. Grip the bar with your palms facing down and a slight forward lean in your torso. Make sure you brace your core through out this exercise and lock your elbows in place.

Abs

Follow Along my 10 min ab routine