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GYM: Shoulders & Arms + Abs
February 27
Shoulders & Arms + Abs
- Shoulder Press – 10,8,8,6,6 reps
- Bicep Curls – 8 reps each arm – 4 sets
Superset with
- Neutral Grip Press – 10 reps – 4 sets
- Dips – until failure – 4 sets
Superset with
- Lateral Raises – 12 reps – 4 sets
- Underhand Tricep Extension – 12 reps each arm – 3 sets
- Cable Bicep Curls – 10 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.
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.
Neutral Grip Press
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.
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.
Underhand Tricep Extension
Cable Bicep Curls
Abs
Follow Along My 10 Min Ab Routine