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HOME: Shoulders & Chest + Abs

April 30

Shoulders & Chest + Abs

  1. Shoulders Press – 12,10,8,8,6 reps
  2. Chest Press – 10,10,8,8 reps

 

  1. Lateral Raises – 12 reps – 4 sets

Superset with

  1. Chest Flies – 12 reps – 4 sets

 

  1. Upright Row – 10 reps – 4 sets

Superset with

  1. Underhand Front Raise – 6 reps each arm – 4 sets

 

  1. Push Ups – until failure – 2 sets

 

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

  1. Mountain Climbers
  2. Leg Drops
  3. Bicycles
  4. Plank Dips

 

Shoulders 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.

 

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.

 

Chest Flies

Position yourself lying on your back with a dumbbell in each hand. Palms facing each other straight above your chest, slowing bring the weight straight down to your side maintaining a slight bend in your elbow. Go down slowly and as far as you feel a good stretch in your chest then return to the start position and repeat. Your wrists need to be locked in and your palms should be facing each other the whole.

 

 

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.

 

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.

Push Ups 

 

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

  1. Mountain Climbers
  2. Leg Drops
  3. Bicycles
  4. Plank Dips

Details

Date:
April 30
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