HOME: Shoulders & Back + Abs

Shoulders & Back + Abs

1. Shoulder Press – 8 reps – 5 sets
2. Upright Row – 10 reps – 4 sets

 

3. Lateral Raises – 12 reps – 4 sets

Superset with

4. Reverse Flies – 12 reps – 4 sets

 

5. Single Arm Band Row – 10 reps each arm – 4 sets
6. Band Pull Aparts – 12 reps – 4 sets
7. Superman Reach – 20 reps – 4 sets

 

Abs

10 min Lower Ab Workout

1. Leg Drops
2. V Up
3. Leg Crunches
4. Full Body Crunches
5. Alternating Leg Drops

 

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.

 

Upright Row 

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 your elbows should be higher than your hands and you should squeeze your shoulders. Its important to keep your core tight to prevent your back from arching and to keep your lower body from moving.

 

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.

 

Reverse Flies 

Stand with your feet together, knees slightly bent and a dumbbell in each hand. Bend your torso over about 45 degrees and a slight bend in your elbows. Bring them out to your sides even with your shoulders then slowly back down and repeat. Make sure to keep your head facing down, if your lift you head up it will cause your lower back to arch and we want to maintain a neutral spine.

 

Single Arm Band Row 

Focusing on one side at a time here, position one hand and one knee on a bench with the opposite leg on the ground and dumbbell in the other hand. Making sure your back is straight and not arched pull the dumbbell up and slightly back towards your hips.

 

Band Pull Aparts 

Stand with your feet about hips width apart and keep your core tight. With a long band keep your arms straight and pull the band apart at shoulder height. As you pull the band squeeze your shoulder blades together and pull apart so your arms are straight out to your side.

 

Superman Reach

Position yourself on your stomach with your legs and your arms off the ground, reach your arms up above your head then bring your elbows back towards your back making sure to squeeze your shoulder blades together.

 

Abs

10 min Lower Ab Workout

1. Leg Drops
2. V Up
3. Leg Crunches
4. Full Body Crunches
5. Alternating Leg Drops