HOME: Shoulders & Chest + Abs

Shoulders & Chest + Abs

1. Incline Press – 14,12,10,8,6 reps
2. Chest Flies – 10 reps – 4 sets

3. Single Arm Press – 10 reps – 5 sets

Superset with

4. Single Arm Lateral Raise – 10 reps each arm – 5 sets

5. Upright Row to Press – 12 reps – 4 sets
6. Bench Push Ups – 10 reps – 4 sets

Abs

12 min dumbbell 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

Chest Press 

Lay flat with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you reach the ground keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.

Chest Flies 

Position yourself lying on your back with a dumbbell in each hand. Palms facing each other straight above your chest, slowing bring the weight straight down to your side maintaining a slight bend in your elbow. Go down slowly and as far as you feel a good stretch in your chest then return to the start position and repeat. Your wrists need to be locked in and your palms should be facing each other the whole.

Single Arm Press

Stand with your feet about hips width apart with a dumbbell in one hand. Make sure your palm is facing forward and your elbow is straight out lateral from you and press the dumbbell straight up until your arm is all the way extended. Slowly lower the weight back down to the starting position and repeat.

Single Arm Lateral Raise 

Stand with your feet about hips width apart and a dumbbell in one hand at your side. Raise your arm straight out from your side until your hand reaches shoulder height. Slowly lower back down to the staring position and repeat. Be sure to keep your arm straight and your core tight.

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.

Bench Push Ups 

Position your hands in a wide stance on the bench being sure to keep your back straight. Keep your elbows wide as you lower and push up.

Abs

12 min dumbbell 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