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HOME: Back & Shoulders + Abs

December 27, 2022

Back & Shoulders + Abs

  1. Shoulder Press – 12,12,10,10,8,8 reps
  2. Upright Row – 12 reps – 4 sets
  3. Bent Over Row – 12,12,10,10,8,8 reps

 

  1. Lateral Raises – 12 reps – 4 sets

Superset with

  1. Reverse Flies – 12 reps – 4 sets

 

  1. Seated Band Row – 10 reps each arm – 5 sets

 

Abs

3 exercise – 30 sec each – 3 rounds

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

 

Shoulder Press 

Stand with your feet about hips width apart or seated with a dumbbell in each hand. 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.

 

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.

 

Bent Over Row 

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.

 

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.

 

Reverse Flies 

Stand with your feet together, knees slightly bent and a dumbbell in each hand. Bend your torso over about 45 degrees and a slight bend in your elbows. Bring them out to your sides even with your shoulders then slowly back down and repeat. Make sure to keep your head facing down, if your lift you head up it will cause your lower back to arch and we want to maintain a neutral spine.

 

Seated Band Row 

Position yourself seated with both your legs straight out in front of you. Place one end of a band around your foot and the other end in your hand. Keeping your chest up, pull the band straight back along your side with your elbow tucked in close. Hold the band back for a second and focus on squeezing your lat. Slowly straighten your arm back to the starting position and repeat.

 

Abs

3 exercise – 30 sec each – 3 rounds

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

Details

Date:
December 27, 2022
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