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Total Upper Body

March 9

Total Upper Body

  1. Bicep Curl Shoulder Press – 8 reps each arm – 4 sets
  2. Reverse Fly Variation – 12,12,10,10 reps
  3. Rainbow Raises – 12 reps – 4 sets
  4. Hammer Curl to Wide Curl – 10 reps – 4 sets
  5. Push Ups – until failure – 3 sets


Bicep Curl Shoulder Press 

Holding a dumbbell in each hand, alternate arms each rep curling the dumbbell up towards your shoulder then pressing it up above your head.


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.


Hammer Curl to Wide Curl 

Position your feet about hips width apart with a dumbbell in each hand. This exercise has two types of bicep curls in one so you’re going to start with a hammer curl then go into a wide curl. Start by holding the weights with your palms facing each bringing the dumbbells up towards your shoulder. At the top of this rep you are going to bring the weights out to your sides and then curl them up again, go back down into the hammer curl and repeat. With each curl you want to make sure you are extending your arm straight at the bottom so you can get the full range of motion with each rep.


Push Ups 


March 9
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