HOME: Shoulders & Arms + Abs

Shoulders & Arms + Abs

1. Shoulder Press – 12,10,8,6 reps

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

Superset with

3. Neutral Grip Press – 10 reps – 4 sets

4. Tricep Dips – 8 reps – 4 sets

Superset with

5. Lateral Raises – 10 reps – 4 sets

6. Bicep Curl Variation – 12 reps – 3 sets
7. Tricep Kick Backs – 10 reps each arm – 3 set

12 min Abs

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

1. Twist Crunch
2. Plank Knee Taps
3. Leg Drops
4. Crunch 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.

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.

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 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. Twist Crunch
2. Plank Knee Taps
3. Leg Drops
4. Crunch Reach