Total Upper Body

Total Upper Body

1. Neutral Grip Chest Press – 10 reps – 4 sets
2. Hammer Curl to Press – 10 reps – 4 sets
3. Overhead Tricep Extension – 10 reps – 4 sets
4. Reverse Fly Variation – 12 reps – 4 sets
5. Rainbow Raises – 12 reps – 4 sets

Neutral Grip Chest Press 

Lay flat(on a bench or ground) 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.

Overhead Tricep Extension

Seated on a bench or standing with your feet about hips width apart, grab the end of a dumbbell with your palms facing up, and raise it above your head until your arms are stretched out straight. Slowly lower the weight back behind your head only bending at the elbow. Go down till you feel a good stretch and then bring the weight back up squeezing your triceps and straightening your arms back into the starting position. It’s important to keep your core tight throughout this exercise and be sure not to arch your lower back.

Reverse Fly Variation 

Rainbow Raises

You can do this seated or on your knees. Holding a dumbbell in each hand bring the dumbbells out towards your side then out in front of you in a “rainbow” like shape. Keep your core tight and make sure not to rock your body in the exercise.