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GYM: Shoulders & Back + Abs

May 2

Shoulders & Back + Abs

  1. Pull Ups – max reps – 3 sets
  2. Shoulder Press – 10,8,8,6,6 reps
  3. Upright Row – 10 reps – 4 sets
  4. Kettle Bell Bent Over Row – 6 reps each arm – 4 sets
  5. Lat Pull Down – 8 reps – 5 sets
  6. Rope Face Pull – 12 reps – 4 sets


  1. Reverse Flies – 10 reps – 4 sets

Superset with

  1. Lateral Raises – 10 reps – 4 sets



12 min abs – Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. Mountain Climbers
  2. Leg Drops
  3. Bicycles
  4. Plank Dips


Pull Ups 

You can do these body weight, on an assisted pull up machine, or with a band.


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.


Kettle Bell Bent Over Row 

Bent over with two kettle bells, alternate arms each rep. Keep one kettle bell on the ground the whole time and pull the weight up towards your hip.


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.


Rope Face Pull 

Set the cable tower up slightly above eye level with a rope attachment. Position yourself a few steps away from the cable with your feet about hips with the part and a slight bend in your knees. Get a comfortable grip at the end of the rope and pull it towards your face. Your chest should be up and your elbows should stay at shoulder height throughout the entire movement. When you have the rope fully pulled back squeeze for a second and then slowly let your arms extend back out.


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.


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.



12 min abs – Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. Mountain Climbers
  2. Leg Drops
  3. Bicycles
  4. Plank Dips


May 2
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