HOME: Shoulders & Arms + Abs

Shoulders & Arms + Abs

1. Shoulder Press – 8 reps – 5 sets

2. Alternating Bicep Curls – 8 reps each arm – 4 sets

Superset with

3. Neutral Grip Press – 10 reps – 4 sets

4. Tricep Dips – until failure – 3 sets

Superset with

5. Lateral Raises – 12 reps – 3 sets

6. Hammer to Wide Bicep Curls – 12 reps – 3 sets
7. Tricep Kick Backs – 12 reps each arm – 3 sets

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.

Alternating Bicep Curls

Neutral Grip Press 

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.

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.

Hammer to Wide Bicep Curls

Position your feet about hips width apart with a dumbbell in each hand. This exercise has two types of bicep curls in one so you’re going to start with a hammer curl then go into a wide curl. Start by holding the weights with your palms facing each bringing the dumbbells up towards your shoulder. At the top of this rep you are going to bring the weights out to your sides and then curl them up again, go back down into the hammer curl and repeat. With each curl you want to make sure you are extending your arm straight at the bottom so you can get the full range of motion with each rep.

Tricep Kick Backs 

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.

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