Loading Events

« All Events

  • This event has passed.

Total Upper Body

April 27

Total Upper Body

  1. Hammer Curl to Press – 10 reps – 4 sets

Superset with

  1. Reverse Fly Variation – 12 reps – 4 sets

 

  1. Neutral Grip Chest Press – 10 reps – 4 sets

Superset with

  1. Tricep Kick Back – 10 reps each arm – 4 sets

 

  1. Lateral Raises – 12 reps – 3 sets

Superset with

  1. Bicep Curls – 12 reps – 3 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 

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.

 

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.

Lateral Raises

Stand with your feet about hips width apart and a dumbbell in each hand at your sides. Raise your arms straight out from your sides until your hands reach shoulder height. Slowly lower back down to the staring position and repeat. Be sure to keep your arms straight and your core tight.

 

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.

Details

Date:
April 27
Shopping Cart
Verified by MonsterInsights