Loading Events

« All Events

  • This event has passed.

GYM: Shoulders & Arms + Abs

July 12

Shoulders & Arms + Abs

  1. Seated Shoulder Press – 14,12,10,10,8,8,6 reps
  2. Upright Row – 10 reps – 4 sets

 

  1. Bicep Curls – 10 reps – 4 sets

Superset with

  1. Overhead Tricep Extension – 10 reps – 4 sets

 

  1. Standing Single Arm Shoulder Press – 10 reps each arm

Superset with

  1. Single Arm Lateral Raises – 10 reps each arm – 4 sets

 

  1. Bicep Curl Variation – 12 reps – 4 sets

Superset with

  1. Tricep Kick Backs – 10 reps each arm – 4 sets

 

Abs

3 exercises – 30 sec each – 3 rounds

  1. Under and over crunches
  2. Above head sit ups
  3. Hand to opposite foot v-up

 

Seated 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.

 

Upright Row

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 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.

 

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.

 

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.

 

Standing Single Arm Shoulder Press

Stand with your feet about hips width apart with a dumbbell in one hand. Make sure your palm is facing forward and your elbow is straight out lateral from you and press the dumbbell straight up until your arm is all the way extended. Slowly lower the weight back down to the starting position and repeat.

 

Single Arm Lateral Raises 

Stand with your feet about hips width apart and a dumbbell in one hand at your side. Raise your arm straight out from your side until your hand reaches shoulder height. Slowly lower back down to the staring position and repeat. Be sure to keep your arm straight and your core tight.

 

Bicep Curl Variation

Stand with your feet about hips width apart and a dumbbell in each hand. This variation has both normal bicep curls and hammer curls. At the top of each rep your are going to turn your wrist over from your palms facing up, to have them facing each other to go from normal curls to hammer curls. Start with your palms both facing up, curl the weight up till your arms are in a 90 degree angle, rotate your wrists so your in hammer curl form and lower the weights, curl them back up the same way and rotate again.

 

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

3 exercises – 30 sec each – 3 rounds

  1. Under and over crunches
  2. Above head sit ups
  3. Hand to opposite foot v-up

Details

Date:
July 12
Shopping Cart
Scroll to Top