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Total Upper Body

June 25

Total Upper Body

  1. Hammer Curl Shoulder Press
  2. Bent Over Row
  3. Tricep Kick Back
  4. Chest Fly to Neutral Grip Press
  5. Pull Overs
  6. Front to Lateral Raise


Hammer Curl Shoulder Press

Stand with your feet about hips width apart and a dumbbell in each hand. Hammer curl the dumbbells up towards your shoulders (with your palms facing each other) keeping your elbows tucked in close to your body. At the top of the curl you are going to press the dumbbells up above your head till your arms are stright then return back down the in the same pattern and repeat. Make sure your palms are facing each other the whole time and that your core is tight. You should not be swinging the dumbbells up into each curl it should be slow and controlled.


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.


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.


Chest Fly to Neutral Grip Press

Position yourself lying on a bench 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. From here keeping the dumbbells close together and your palms facing each other bring the dumbbells down to your chest and back up then repeat the movements. Make sure your wrists need to be locked in and your palms should be facing each other the whole.


Pull Overs

With one dumbbell in hand get positioned on a bench with just your shoulder blades on the bench and your legs bent holding you up. Keep your core tight and try not to arch your back. Start by holding the end of the dumbbell with both hands above your head, slowly bring the dumbbell back behind you until you feel a good stretch through your chest and bring it back up above your head.


Front to Lateral Raise

Stand with your feet hips width apart and a dumbbell in each hand. Keeping your palms facing down and arms straight, bring the weights shoulder height out to your sides, back down, then out in front of you. When you bring them out in front of your keep the dumbbells close together. It’s important to keep your core tight to avoid any swinging.


June 25
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