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Total Upper Body

May 4

Total Upper Body

  1. Neutral Grip Press – 12 reps – 4 sets
  2. Single Arm Bent Over Row – 12 reps each arm – 4 sets
  3. Alternating Bicep Curls – until failure – 4 sets
  4. Reverse Flies – 12 reps – 4 sets
  5. Tricep Push Down – 12 reps – 4 sets
  6. Rainbow Raises – 12 reps – 4 sets

Neutral Grip 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.


Single Arm Bent Over Row

Focusing on one side at a time here, position one hand and one knee on a bench with the opposite leg on the ground and dumbbell in the other hand. Making sure your back is straight and not arched pull the dumbbell up and slightly back towards your hips.


Alternating Bicep Curls 

Position yourself seated on a bench with a dumbbell in each hand. Curl the dumbbell up towards your chest turning your hand over so your palm is facing you, and bringing in back down to your side slow and controlled. Doing this slowly and controlled with ensure that you are not swinging the dumbbell up and will focus all of the movement on your biceps. Make sure you are bracing your core and keeping it tight to avoid arching your back.


Reverse Flies 

Stand with your feet together, knees slightly bent and a dumbbell in each hand. Bend your torso over about 45 degrees and a slight bend in your elbows. Bring them out to your sides even with your shoulders then slowly back down and repeat. Make sure to keep your head facing down, if your lift you head up it will cause your lower back to arch and we want to maintain a neutral spine.


Tricep Push Down 

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.


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.


May 4
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