GYM: Shoulders & Arms + Abs

Shoulders & Arms + Abs

1. Shoulder Press – 10,8,8,6,6 reps

2. Bicep Curls – 8 reps each arm – 4 sets

Superset with

3. Neutral Grip Press – 10 reps – 4 sets

4. Dips – until failure – 4 sets

Superset with

5. Lateral Raises – 12 reps – 4 sets

6. Underhand Tricep Extension – 12 reps each arm – 3 sets
7. 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