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HOME: Shoulders & Arms + Abs

April 9

Shoulders & Arms + Abs

  1. Shoulder Press – 14,12,10,8,6 reps
  2. Tricep Push Ups – 10 reps – 3 sets

 

  1. Bicep Curls – 8 reps each arm – 4 sets

Superset with

  1. Neutral Grip Press – 10 reps – 4 sets

 

  1. Tricep Dips – 10 reps – 3 sets

Superset with

  1. Lateral Raises – 10 reps – 3 sets

 

Abs

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

  1. V Up Reach
  2. Side to Side Leg Crunch
  3. Dumbbell Reach
  4. Plank Reach

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.

 

Tricep Push Ups 

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.

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.

 

Neutral Grip Press (machine or dumbbells)

Tricep Dips (use machine, rack, or bench)

 

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 dumbbell abs – Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. V Up Reach
  2. Side to Side Leg Crunch
  3. Dumbbell Reach
  4. Plank Reach

Details

Date:
April 9
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