HOME: Shoulders & Chest + Abs

Shoulders & Chest + Abs

1. Chest Press – 14,12,10,8 reps
2. Alternating Shoulder Press – 6 reps each arm – 4 sets
3. Underhand Front Raise – 8 reps each arm – 4 sets
4. Upright Row – 12 reps – 4 sets
5. Incline Push Up – 10 reps – 3 sets

6. Chest Flies – 10 reps – 4 sets

Superset with

7. Lateral Raises – 10 reps – 4 sets

Abs

10 min lower 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

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.

Alternating Shoulder Press 

Press both dumbbells up above your head bringing down one at a time and back up above your head alternating arms each rep.

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.

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.

Incline Push Up 

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.

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.

Abs

10 min lower 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