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Total Upper Body

June 18

Total Upper Body

Perform each exercises back to back only resting rounds –  5 rounds

  1. Chest Press
  2. Alternating Shoulder Press
  3. Tricep Push Up
  4. Bicep Curl Variation
  5. Reverse Fly to Row


Chest Press

Lay flat on a bench with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you feel a good stretch 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.


Tricep Push Up

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.


Bicep Curl Variation

Stand with your feet about hips width apart and a dumbbell in each hand. This variation has both normal bicep curls and hammer curls. At the top of each rep your are going to turn your wrist over from your palms facing up, to have them facing each other to go from normal curls to hammer curls. Start with your palms both facing up, curl the weight up till your arms are in a 90 degree angle, rotate your wrists so your in hammer curl form and lower the weights, curl them back up the same way and rotate again.


Reverse Fly to Row

Standing with you feet close together, bend 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 your chin tucked down towards your chest to avoid arching your lower back. Starting with a reverse fly here bring the dumbbells straight out to your sides with a slight bend in your elbows. Then you are going to pull the dumbbells up back towards your hips and squeeze your back. Bringing the dumbbells back down repeat the movements.


June 18
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