GYM: Shoulders & Chest + Abs

Shoulders & Chest + Abs

1. Shoulder Press – 8 reps – 5 sets
2. Lateral Raises – 14,12,10,8 reps
3. Chest Press – 8 reps – 4 sets
4. Incline Push Up – 12 reps – 3 sets
5. Upright Row – 12 reps – 4 sets
6. Underhand Front Raise – 6 reps each arm – 4 sets

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

1. Alternating V Up
2. Side to Side Leg Crunch
3. Plank Dumbbell Reach
4. Russian Twist 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.

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.

Chest Press 

Lay flat on a bench 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.

Incline Push Up 

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 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.

Underhand Front Raise 

Sit at the end of a bench or stand with your feet about hips width apart with a dumbbell in each hand. Tighten your core and make sure your lower back is not arched. With your palms facing up and your arms straight, bring the dumbbell up and slightly across your body. Slowly bring it back down your side and alternate arms.

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

1. Alternating V Up
2. Side to Side Leg Crunch
3. Plank Dumbbell Reach
4. Russian Twist Crunch