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HOME: Shoulders & Chest + Abs

November 22

Shoulders & Chest + Abs

  1. Chest Press – 12,12,10,10,8,8 reps

 

  1. Shoulder Press – 10 reps – 5 sets

Superset with

  1. Upright Row – 10 reps – 5 sets

 

  1. Chest Flies – 12 reps – 4 sets

Superset with

  1. Lateral Raises – 12 reps – 4 sets

 

  1. Push Ups – 10 reps – 4 sets

 

Abs – 10 min abs, Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

  1. Alternating Leg Drops
  2. Crunch Toe Touch
  3. Side Plank Dips
  4. Straight Leg Crunch to Knee Crunch
  5. Plank Dips

 

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.

 

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.

 

Upright Row 

Keeping the weights close to your body, pull them up to your chest keeping your elbows higher then your hands at the top of each rep.

 

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.

 

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.

 

Push Ups 

Position your hands in a wide stance on the bench being sure to keep your back straight. Keep your elbows wide as you lower and push up.

 

Abs – 10 min abs, Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

  1. Alternating Leg Drops
  2. Crunch Toe Touch
  3. Side Plank Dips
  4. Straight Leg Crunch to Knee Crunch
  5. Plank Dips

Details

Date:
November 22
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