HOME: Shoulders & Arms + Abs

Shoulders & Arms + Abs

1. Shoulder Press – 14,12,10,8,6 reps
2. Rainbow Raises – 12 reps – 4 sets

 

3. Bicep Curl to Hammer Curl – 12 reps – 4 sets

Superset with

4. Tricep Extensions – 10 reps – 4 sets

 

5. Upright Row – 12 reps – 4 sets
6. Bicep Curl Variation – 10 reps – 4 sets
7. Tricep Kick Back – 10 reps each arm – 4 sets
8. Lateral Raises – 12,12,10,10 reps

Abs

12 min abs – perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

1. Mountain Climbers
2. Leg Drops
3. Bicycles
4. Plank Dips

 

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.

 

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.

Bicep Curl to Hammer Curl

 

Tricep Extensions 

Seated on a bench or standing with your feet about hips width apart, grab the end of a dumbbell with your palms facing up, and raise it above your head until your arms are stretched out straight. Slowly lower the weight back behind your head only bending at the elbow. Go down till you feel a good stretch and then bring the weight back up squeezing your triceps and straightening your arms back into the starting position. It’s important to keep your core tight throughout this exercise and be sure not to arch your lower back.

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.

 

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.

 

Tricep Kick Back 

Stand with your feet slightly staggered and your torso bent over about 45 degrees. Hold a dumbbell in one hand and the other leaning on your leg, a bench or something else. Bring your elbow up so your arm is bent 90 degrees and bring the dumbbell back straight in line with your arm. Slowly bring the dumbbell back down and repeat.

 

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.

Abs

12 min abs – perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

1. Mountain Climbers
2. Leg Drops
3. Bicycles
4. Plank Dips