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GYM: Shoulders & Back + Abs

May 16

Shoulders & Back + Abs

  1. Shoulder Press – 12,10,8,8,6 reps
  2. Upright Row– 12 reps – 4 sets
  3. Lat Pull Down – 12,10,10,8 reps
  4. Cable Row – 10 reps – 4 sets

  1. Reverse Flies – 10 reps – 4 sets

Superset with

  1. Rainbow Raises – 10 reps – 4 sets


10 min abs – Perform exercises 1-3 for 30 sec each with a 10 sec rest in between each – 5 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.


Lat Pull Down 

Adujust the pad so its right above your knees, you may have to lower or raise it. Position yourself so you are pressing your legs, right above your knee against the pad to help hold your body in place. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. You can lean slightly back, but resist the temptation to lean too far back to aid the movement. Make sure you are bringing the bar all they way back up to get the full range of motion.


Cable Seated Row 

Get seated with your feet flat on the panels and the close grip handles attachment on. Make sure your shoulders are set back so the weight is not pulling your shoulders forward, they should remain in aline with your chest. Lean your torso forward to get a good stretch then lean back until your torso is straight up while pulling your hands towards your abs.The next rep you will just be using your arms and not leaning your torso forward. Then the next you will lean forward and repeat. Make sure you are squeezing your shoulder blades together as you row back to really target your middle and upper back muscles.

Reverse Flies (Machine or dumbbells) 

Usually in gyms this machine doubles as a chest fly machine, and the adjustments are at the top. Make sure the machine is adjusted so the handles are closest in towards the weights and when you sit down you should have your chest against the pad facing the machine.


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.


10 min abs – Perform exercises 1-3 for 30 sec each with a 10 sec rest in between each – 5 rounds

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


May 16
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