GYM: Shoulders & Chest + Abs

Shoulders & Chest + Abs

1. Incline Chest Press – 14,12,10,8,6 reps
2. Alternating Arnold Press – 8 reps each arm – 4 sets
3. Upright Row – 10 reps – 4 sets
4. Underhand Front Raises – 8 reps each arm – 4 sets

 

5. Lateral Raises – 12 reps – 4 sets

Superset with

6. Chest Flies – 12 reps – 4 sets

 

7. Push Ups – max reps – 3 sets

 

Abs

3 exercises – 30 sec each – 3 rounds

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

 

Incline Chest 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.

 

Underhand Front Raises 

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.

 

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 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.

 

Push Ups 

 

Abs

3 exercises – 30 sec each – 3 rounds

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