HOME: Shoulders & Arms + Abs

Shoulders & Arms + Abs

1. Shoulder Press – 8 reps – 5 sets
2. Lateral Raises – 12 reps – 4 sets

3. Alternating Bicep to Hammer Curl – 10 reps – 4 sets

Superset with

4. Overhead Triceps Extension – 10 reps – 4 sets

5. Neutral Grip Shoulder Press – 10 reps – 3 sets

Superset with

6. Tricep Push Ups – 10 reps – 3 sets

7. Hammer to Wide Bicep Curls – 12 reps – 3 sets

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.

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.

Alternating Bicep to Hammer Curl

Overhead Triceps 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.

Neutral Grip Shoulder Press

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.

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.

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