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GYM: Shoulders & Chest + Abs

November 22

Shoulders & Chest + Abs

  1. Incline Press – 12,12,10,10,8,8 reps

 

  1. Military Press – 10 reps – 5 sets

Superset with

  1. Upright Row – 10 reps – 5 sets

 

  1. Chest Flies – 12 reps – 4 sets

Superset with

  1. Lateral Raises – 12 reps – 4 sets

 

  1. Push Ups – 10 reps – 4 sets

 

Abs – 10 min abs, Perform each exercise for 40 sec 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

 

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.

 

Military Press

Stand with your feet about hips width apart and grip the barbell slightly inside shoulder width wide. Keep your core tight and engaged throughout the exercise to avoid arching your back. Slowly lower the bar down to your chest and push the bar above your head making sure to get your arms all the way straight. The bar should be in your palms pushing straight up.

 

Upright Row (use dumbbells or barbell) 

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.

 

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. From here keeping the dumbbells close together and your palms facing each other bring the dumbbells down to your chest and back up then repeat the movements. Make sure 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.

 

Push Ups 

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.

 

Abs – 10 min abs, Perform each exercise for 40 sec 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

Details

Date:
November 22
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