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GYM: Shoulders & Arms + Cardio

July 1

Shoulders & Arms + Cardio

  1. Alternating Arnold Press – 8 reps each arm – 5 sets
  2. Rainbow Raises – 12 reps – 4 sets

 

  1. Seated Bicep Curls – 8 reps each arm – 5 sets

Superset with

  1. Overhead Tricep Extension – 10 reps – 5 sets

 

  1. Shoulder Press – 10 reps – 4 sets

Superset with

  1. Hammer Curl to Press – 10 reps – 4 sets

 

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

  1. Bicep Curls – 10 reps – 4 sets
  2. Upright Row – 10 reps – 4 sets
  3. Tricep Push Ups – 10 reps – 4 sets

 

Cardio

40 sec each exercise – 20 sec rest in between – 5 rounds

  1. Treadmill Sled Sprints
  2. Plank Toe Touch
  3. Running Crunches

 

Alternating Arnold Press 

Get seated on a bench or standing with your feet about hips width apart. Hold two dumbbells with an underhand grip in front of your chest. As you press the dumbbell up turn your hand so your palm is facing forward and turn it back over as you come back down. Make sure the dumbbell is back in front of your chest again in the starting position before you press the other side. It’s important to keep your core tight to avoid arching your back as you press.

 

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.

 

Seated 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.

 

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.

 

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.

 

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.

 

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.

 

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.

 

Cardio

40 sec each exercise – 20 sec rest in between – 5 rounds

Treadmill Sled Sprints

Without turning the treadmill on, hold the handles, lean forward and push the treadmill like you’re pushing a sled.

Plank Toe Touch

 

Running Crunches

Details

Date:
July 1
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