GYM: Shoulders & Arms + Abs

Shoulders & Arms + Abs

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

 

3. Seated Alternating Bicep Curls – 8 reps each arm – 4 sets

Superset with

4. Overhead Tricep Extension – 10 reps – 4 sets

 

Tri- Set – Perform each exercise back to back only resting between rounds – 4 sets

5. Upright Row to Press – 10 reps
6. Bicep Curls – 10 reps
7. Tricep Push Ups – 10 reps

 

Abs

10 min dumbbell abs – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

1. Crunch Shoulder Press
2. Crunch Under & Over
3. Plank Toe Touch
4. Reach Leg Drop
5. Above Head Sit Ups

 

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.

 

Seated Alternating Bicep Curls

Position yourself seated on a bench with a dumbbell in each hand. Curl the dumbbell up towards your chest turning your hand over so your palm is facing you, and bringing in back down to your side slow and controlled. Doing this slowly and controlled with ensure that you are not swinging the dumbbell up and will focus all of the movement on your biceps. Make sure you are bracing your core and keeping it tight to avoid arching your back.

 

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.

 

 

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 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 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.

 

Abs

10 min dumbbell abs – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

1. Crunch Shoulder Press
2. Crunch Under & Over
3. Plank Toe Touch
4. Reach Leg Drop
5. Above Head Sit Ups