Total Upper Body

Total Upper Body

1. Neutral Grip Chest Press – 12 reps – 4 seps
2. Alternating Shoulder Press – 12 reps – 4 sets
3. Hammer to Wide Curl – 10 reps – 4 sets
4. Reverse Fly variation – 12 reps – 4 sets
5. Tricep Dips – 12 reps – 4 sets
6. Incline Push Ups – 10 reps – 4 sets

Neutral Grip Chest Press 

Lay flat(on a bench or ground) with a dumbbell in each hand. Start by holding the dumbbells together with your palms facing each other and slowly bring the dumbbells down towards your chest then back up to the starting position and repeat.

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.

Hammer to Wide Curl 

Position your feet about hips width apart with a dumbbell in each hand. This exercise has two types of bicep curls in one so you’re going to start with a hammer curl then go into a wide curl. Start by holding the weights with your palms facing each bringing the dumbbells up towards your shoulder. At the top of this rep you are going to bring the weights out to your sides and then curl them up again, go back down into the hammer curl and repeat. With each curl you want to make sure you are extending your arm straight at the bottom so you can get the full range of motion with each rep.

Reverse Fly variation

Tricep Dips 

Sit down on a bench and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.

Incline Push Ups