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GYM: Shoulders & Back + Abs

December 27, 2022

Back & Shoulders + Abs

  1. Shoulder Press – 12,12,10,10,8,8 reps
  2. Upright Row – 12 reps – 4 sets
  3. Bent Over Row – 12,12,10,10,8,8 reps

 

  1. Lateral Raises – 12 reps – 4 sets

Superset with

  1. Reverse Flies – 12 reps – 4 sets

 

  1. Lat Pull Down – 12,10,10,8,8 reps
  2. Wide Grip Push Down – 12,10,10,8,8 reps

 

Abs

3 exercise – 30 sec each – 3 rounds

  1. Crunch & Twist
  2. Alternating Leg Drops
  3. Narrow & Wide Leg Crunch

 

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 

Keeping the weights close to your body, pull them up to your chest keeping your elbows higher then your hands at the top of each rep.

 

Bent Over Row 

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.

 

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.

 

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.

 

Wide Grip Push Down 

Set the cable up above your head with a long bar attachment. Position yourself a few steps back from the machine with your feet about hips width apart. Bend over about 45 degrees with a slight bend in your knees, make sure your head is striaght down with your chin tucked to your chest. Picking your head up will cause your lower back to arch, we want to keep the back as straight as possible. Set your hands in a wide position on the bar and bring the bar straight down towards your waist. Let the bar come back up to about head level to get the full range of motion in each rep.

 

Abs

3 exercise – 30 sec each – 3 rounds

  1. Crunch & Twist
  2. Alternating Leg Drops
  3. Narrow & Wide Leg Crunch

Details

Date:
December 27, 2022
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