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GYM: Shoulders & Back + Abs

June 7

Shoulders & Back + Abs

  1. Shoulder Press – 12,10,8,6,6,8,10,12 – going up in weight – then back down as reps increase

 

  1. Lateral Raises – 12 reps – 4 sets

Superset with

  1. Upright Row to Press – 10 reps – 4 sets

 

  1. Single Arm Bent Over Row – 12,12,10,10,8,8 reps each arm (6 sets each arm)
  2. Reverse Flies – 12 reps – 4 sets
  3. Lat Pull Down – 12,12,10,10,8,8 reps
  4. Seated Row – 10 reps – 3 sets

 

Abs

10 min abs – Perform exercises 1-5 for 40 sec each with a 20 sec rest in between – 2 rounds

  1. Leg Drops
  2. V Up
  3. Leg Crunches
  4. Full Body Crunches
  5. Alternating Leg Drops

 

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.

 

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.

 

Single Arm Bent Over Row 

Focusing on one side at a time here, position one hand and one knee on a bench with the opposite leg on the ground and dumbbell in the other hand. Making sure your back is straight and not arched pull the dumbbell up and slightly back towards your hips.

 

Reverse Flies 

Stand with your feet together, knees slightly bent and a dumbbell in each hand. Bend your torso over about 45 degrees and a slight bend in your elbows. Bring them out to your sides even with your shoulders then slowly back down and repeat. Make sure to keep your head facing down, if your lift you head up it will cause your lower back to arch and we want to maintain a neutral spine.

 

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.

 

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.

 

Abs

10 min abs – Perform exercises 1-5 for 40 sec each with a 20 sec rest in between – 2 rounds

  1. Leg Drops
  2. V Up
  3. Leg Crunches
  4. Full Body Crunches
  5. Alternating Leg Drops

Details

Date:
June 7
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