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HOME: Shoulders & Back + Abs

June 7

Shoulders & Back + Abs

  1. Shoulder Press – 12,10,8,6,6,8,10,12 (going up in weight then back down as reps increase if you can)

 

  1. Lateral Raises – 12 reps – 4 sets

Superset with

  1. Upright Row to Press – 12 reps – 4 sets

 

  1. Single Arm Bent Over Row – 12,12,10,10,8,8 reps each arm (6 sets each arm)
  2. Reverse Flies – 12 reps – 4 sets

 

  1. Band Pull Aparts – 12 reps – 3 sets

Superset with

  1. Seated Band Row – 10 reps each arm – 3 sets

Abs

10 min abs – Perform exercises 1-5 for 40 sec each with a 20 sec rest in between – 2 rounds

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

 

Shoulder Press 

Stand with your feet about hips width apart or seated with a dumbbell in each hand. 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.

 

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.

 

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.

 

Single Arm Bent Over 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.

 

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.

 

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.

 

Seated Band Row 

Position yourself seated with both your legs straight out in front of you. Place one end of a band around your foot and the other end in your hand. Keeping your chest up, pull the band straight back along your side with your elbow tucked in close. Hold the band back for a second and focus on squeezing your lat. Slowly straighten your arm back to the starting position and repeat.

 

Abs

10 min abs – Perform exercises 1-5 for 40 sec each with a 20 sec rest in between – 2 rounds

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

Details

Date:
June 7
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