GYM: Shoulders & Chest + Abs

Shoulders & Chest + Abs

1. Single Arm Shoulder Press – 10 reps each arm – 5 sets

Superset with

2. Single Arm Lateral Raises – 10 reps each arm – 5 sets

 

3. Incline Press – 10,10,8,8 reps

 

4. Chest Flies – 10 reps – 4 sets

Superset with

5. Pushups – 10 reps – 4 sets

 

6. Upright Row –10 reps – 4 sets

Superset with

7. Rainbow Raises – 10 reps – 4 sets

 

Abs

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

1. Alternating leg drops
2. Crunch toe touch
3. Side plank dips
4. Straight leg crunch to knee crunch
5. Plank dips

 

Single Arm Shoulder Press

Stand with your feet about hips width apart with a dumbbell in one hand. Make sure your palm is facing forward and your elbow is straight out lateral from you and press the dumbbell straight up until your arm is all the way extended. Slowly lower the weight back down to the starting position and repeat.

 

Single Arm Lateral Raises 

Stand with your feet about hips width apart and a dumbbell in one hand at your side. Raise your arm straight out from your side until your hand reaches shoulder height. Slowly lower back down to the staring position and repeat. Be sure to keep your arm straight and your core tight.

 

Incline Press 

Lay on an incline bench (or chair/couch) with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you feel a good stretch keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.

 

Chest Flies

Position yourself lying on a bench with a dumbbell in each hand. Palms facing each other straight above your chest, slowing bring the weight straight down to your side maintaining a slight bend in your elbow. Go down slowly and as far as you feel a good stretch in your chest then return to the start position and repeat. Your wrists need to be locked in and your palms should be facing each other the whole.

 

Pushups 

Position your hands in a wide stance on the bench being sure to keep your back straight. Keep your elbows wide as you lower and push up.

 

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.

 

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.

 

Abs

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

1. Alternating leg drops
2. Crunch toe touch
3. Side plank dips
4. Straight leg crunch to knee crunch
5. Plank dips