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Total Upper Body
Total Upper Body
- Hammer Curl to Press – 10 reps – 4 sets
- Reverse Fly Variation – 12 reps – 4 sets
- Tricep Kick Back – 10 reps each arm – 4 sets
- Underhand Front Raise – 6 reps each arm – 4 sets
- Row to Curl – 6 reps each arm – 4 sets
Hammer Curl to 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.
Reverse Fly Variation
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.
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.
Row to Curl
In a push up position with a dumbbell in each hand, alternate a row with a cross body bicep curl each arm. Keep your core tight and do your best not to rock your hips with each movement.