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GYM: Shoulders & Chest + Abs

June 14

Shoulders & Chest + Abs

  1. Incline Press – 14,12,10,8,6 reps – going up in weight each set

 

  1. Alternating Arnold Press – 8 reps each arm – 4 sets

Superset with

  1. Upright Row – 10 reps – 4 sets

 

  1. Chest Press – 12,10,10,8,8

Superset with

  1. Chest Flies – 12,10,10,8,8 reps

 

  1. Lateral Raises – 10 reps – 3 sets

Superset with

  1. Underhand Front Raise – 8 reps each arm – 3 sets

 

Abs

10 min abs – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

  1. Leg In and Outs
  2. Russian Twist
  3. Penguins
  4. Leg drops
  5. Plank Hip Dips

Repeat 2X

 

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.

 

Alternating Arnold Press

Get seated on a bench or standing with your feet about hips width apart. Hold two dumbbells with an underhand grip in front of your chest. As you press the dumbbell up turn your hand so your palm is facing forward and turn it back over as you come back down. Make sure the dumbbell is back in front of your chest again in the starting position before you press the other side. It’s important to keep your core tight to avoid arching your back as you press.

 

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.

 

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.

 

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.

 

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.

 

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.

 

Abs

10 min abs – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

  1. Leg In and Outs
  2. Russian Twist
  3. Penguins
  4. Leg drops
  5. Plank Hip Dips

Repeat 2X

Details

Date:
June 14
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