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HOME: Shoulders & Chest + Abs

February 6

Shoulders & Chest + Abs

  1. Shoulder Press – 6,8,10,12 reps (going down in weight each set) make sure you warm up good before starting this
  2. Chest Press – 12,12,10,10 reps
  3. Underhand Front Raise – 6 reps each arm – 4 sets

 

  1. Lateral Raises – 12 reps – 4 sets

Superset with

  1. Neutral Grip Press – 10 reps – 4 sets

 

  1. Push Ups – until failure – 2 sets

 

Abs

10 min lower ab circuit – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

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

 

Chest Press 

Lay flat with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you reach the ground keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.

 

Underhand Front Raise 

Sit at the end of a bench or stand with your feet about hips width apart with a dumbbell in each hand. Tighten your core and make sure your lower back is not arched. With your palms facing up and your arms straight, bring the dumbbell up and slightly across your body. Slowly bring it back down your side and alternate arms.

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)

Push Ups

Abs

10 min lower ab circuit – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

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

Details

Date:
February 6
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