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Total Upper Body

March 18

Total Upper Body

  1. Alternating Shoulder Press – 6 reps each arm – 4 sets
  2. Bicep Curl Press Out – 8 reps each arm – 4 sets
  3. Tricep Kick Back – 10 reps each arm – 4 sets
  4. Bent Over Row – 10 reps – 4 sets
  5. Superman Reach – 20 reps – 3 sets
  6. Push Ups – max reps – 2 sets


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.


Bicep Curl Press Out

Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up and then press the dumbbell straight out in front of you at shoulder height. Keep your palm facing up the whole time and alternate arms each time. It’s important to keep your core tight and also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.


Tricep Kick Back 

Stand with your feet slightly staggered and your torso bent over about 45 degrees. Hold a dumbbell in one hand and the other leaning on your leg, a bench or something else. Bring your elbow up so your arm is bent 90 degrees and bring the dumbbell back straight in line with your arm. Slowly bring the dumbbell back down and repeat.


Bent Over Row 


Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.


Superman Reach

Position yourself on your stomach with your legs and your arms off the ground, reach your arms up above your head then bring your elbows back towards your back making sure to squeeze your shoulder blades together.


Push Ups


March 18
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