HOME: Schouders & Back + Abs

Shoulders & Back + Abs

1. Shoulder Press – 12,10,8,8,6 reps
2. Upright Row– 12 reps – 4 sets
3. Pull Overs – 10 reps – 4 sets
4. Bent Over Row – 10 reps – 4 sets

5. Reverse Flies – 10 reps – 4 sets

Superset with

6. Rainbow Raises – 10 reps – 4 sets

Abs

10 min abs – Perform exercises 1-3 for 30 sec each with a 10 sec rest in between each – 5 rounds

1. Sit Up Press
2. Russian Twist Crunch
3. Plank Pull Through

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.

Pull Overs 

With one dumbbell in hand get positioned on a bench with just your shoulder blades on the bench and your legs bent holding you up. Keep your core tight and try not to arch your back. Start by holding the end of the dumbbell with both hands above your head, slowly bring the dumbbell back behind you until you feel a good stretch through your chest and bring it back up above your head.

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.

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.

Rainbow Raises 

You can do this seated or on your knees. Holding a dumbbell in each hand bring the dumbbells out towards your side then out in front of you in a “rainbow” like shape. Keep your core tight and make sure not to rock your body in the exercise.

Abs

10 min abs – Perform exercises 1-3 for 30 sec each with a 10 sec rest in between each – 5 rounds

1. Sit Up Press
2. Russian Twist Crunch
3. Plank Pull Through