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GYM: Shoulders & Arms + Abs

January 24

Shoulders & Arms + Abs

  1. Shoulder Press – 12,10,10,8,8,6 reps
  2. Lateral Raises – 12 reps – 4 sets
  3. Hammer Curl to Press – 10 reps – 4 sets
  1. Bicep Curls – 10 reps – 4 sets

Superset with

  1. Tricep Dips – 10 reps – 4 sets

Tri-set – Perform each exercise back to back only resting between sets

  1. Upright Row to Press – 10 reps – 4 sets
  2. Hammer to Wide Bicep Curl – 10 reps – 4 sets
  3. Tricep Push Ups – 10 reps – 4 sets

 

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.

 

Hammer Curl to Press 

Stand with your feet about hips width apart and a dumbbell in each hand. Hammer curl the dumbbells up towards your shoulders (with your palms facing each other) keeping your elbows tucked in close to your body. At the top of the curl you are going to press the dumbbells up above your head till your arms are stright then return back down the in the same pattern and repeat. Make sure your palms are facing each other the whole time and that your core is tight. You should not be swinging the dumbbells up into each curl it should be slow and controlled.

 

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 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.

 

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.

 

Hammer to Wide Bicep Curl 

Position your feet about hips width apart with a dumbbell in each hand. This exercise has two types of bicep curls in one so you’re going to start with a hammer curl then go into a wide curl. Start by holding the weights with your palms facing each bringing the dumbbells up towards your shoulder. At the top of this rep you are going to bring the weights out to your sides and then curl them up again, go back down into the hammer curl and repeat. With each curl you want to make sure you are extending your arm straight at the bottom so you can get the full range of motion with each rep.

 

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

3 exercise – 30 sec each – 3 rounds

  1. Reach Knee Tucks
  2. Straight Arm Crunch
  3. Reach Knee Tucks

Details

Date:
January 24
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