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Total Upper Body

June 4

Total Upper Body

  1. Pull Ups – max reps – 3 sets

 

  1. Push Up Row – 10 reps – 4 sets

Superset with

  1. Hammer Curl to Press – 12 reps – 4 sets

 

  1. Bicep Curl Press Out – 8 reps each arm – 4 sets

Superset with

  1. Tricep Push Ups – 10 reps – 4 sets

 

  1. Plank Cross Body Curls – 8 each arm – 4 sets

Superset with

  1. Front to Lateral Raise – 12 reps total – 4 sets

 

Pull Ups 

You can do these body weight, on an assisted pull up machine, or with a band.

 

Push Up Row

In push up position with a dumbbell in each hand, make sure your shoulders are directly above your hands. Row the dumbbell up by your side bringing your elbow straight up. Row one arm at a time then go straight into a pushup.

 

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.

 

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 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.

 

Plank Cross Body Curls

Position yourself in push up position with a dumbbell in each hand and making sure your shoulders are directly over your hands. One arm at a time curl the dumbbell across to the opposite shoulder being sure to keep your palm facing you through the movement.

 

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.

Details

Date:
June 4
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