HOME: Shoulders & Arms + Abs

Shoulders & Arms + Abs

1. Shoulder Press – 12,10,10,8,8 reps
2. Alternating Bicep to Hammer Curl – 12 reps – 4 sets
3. Overhead Ticep Extension – 10 reps – 4 sets

4. Lateral Raises – 10 reps – 4 sets

Superset with

5. Neutral Grip Press – 10 reps – 4 sets

6. Cross Body Bicep Curls – 12 reps – 3 sets
7. Tricep Kick Backs – 10 reps each arm – 3 sets

Abs

Follow Along my 10 min ab routine!

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 to Hammer Curl 

Overhead Ticep Extension 

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.

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.

Neutral Grip Press (use dumbbells)

Cross Body Bicep Curls 

Standing with your feet about hips width apart and a dumbbell in each hand, curl the dumbbell one arm at a time up towards your opposite shoulder. Keep your palms facing you as you curl the dumbbell and make sure to lower the weight back down slowly to avoiding any swinging in the movement.

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.

Abs

Follow Along my 10 min ab routine!