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Total Upper Body

November 19

Total Upper Body

  1. Neutral Grip Chest Press – 10 reps – 5 sets
  2. Hammer Curl to Press – 10 reps – 5 sets
  3. Bent Over Row to Fly – 12 reps – 5 sets


  1. Tricep Push Ups – 12 reps – 5 sets

Superset with

  1. Bicep Curls – 12 reps – 5 sets


Neutral Grip Chest Press 

Lay flat 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.


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.


Bent Over Row to Fly 

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.


Tricep Push Ups

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 Curls

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. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.


November 19
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