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HOME: Shoulders & Arms + Abs

August 2

Shoulders & Arms + Abs

  1. Shoulder Press – 12,12,10,10,8,8,6,6 reps
  2. Lateral Raises – 12 reps – 4 sets
  3. Tricep Dips – 8 reps – 4 sets
  4. Bicep Curls – 10 reps – 4 sets

 

Tri-Set

  1. Upright Row to Press – 10 reps – 4 sets
  2. Bicep Curls Variation – 10 reps – 4 sets
  3. Skull Crushers – 10 reps – 4 sets

 

Abs

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

  1. Crunch Shoulder Press
  2. Crunch Over & Under
  3. Plank Toe Touch
  4. Reach Leg Drop
  5. Above Head Sit Up

 

Shoulder Press 

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. Keep your core tight and engadged throughout the exercise to avoid arching your back.

 

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.

 

Tricep Dips

Sit down and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.

 

Bicep Curls 

Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.

 

Upright Row to Press 

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 you are going to rotation your hands so your palms are facing forward and press up. As your come back down, rotate your hands back over so your palms are facing you and repeat the movement. Its important to keep your core tight to prevent your back from arching and to keep your lower body from moving.

 

Bicep Curl Variation 

Stand with your feet about hips width apart and a dumbbell in each hand. This variation has both normal bicep curls and hammer curls. At the top of each rep your are going to turn your wrist over from your palms facing up, to have them facing each other to go from normal curls to hammer curls. Start with your palms both facing up, curl the weight up till your arms are in a 90 degree angle, rotate your wrists so your in hammer curl form and lower the weights, curl them back up the same way and rotate again.

 

Skull Crushers 

 

 

 

Abs

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

  1. Crunch Shoulder Press
  2. Crunch Over & Under
  3. Plank Toe Touch
  4. Reach Leg Drop
  5. Above Head Sit Up

Details

Date:
August 2
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