GYM: Shoulders & Arms + Abs

Shoulders & Arms + Abs

1. Shoulder Press – 10,10,8,8,6,6 reps

2. Upright Row – 12,12,10,10 reps

Superset with

3. Tricep Dips – 10 reps – 4 sets

4. Rainbow Raises – 12 reps – 4 sets

Superset with

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

6. Overhead Tricep Extensions – 10 reps – 4 sets

Superset with

7. Bicep Curl Variation – 10 reps – 4 sets

Abs – Perform each exercise for 30 sec with a 10 rec rest in between – 3 rounds

1. Sit Up Press
2. Russian Twist Crunch
3. Plank Pull Through

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 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.

Tricep Dips 

Sit down on a bench and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.

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.

Hammer to Bicep Curl 

Overhead Tricep Extensions

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.

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.

Abs – Perform each exercise for 30 sec with a 10 rec rest in between – 3 rounds

1. Sit Up Press
2. Russian Twist Crunch
3. Plank Pull Through