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Total Upper Body

January 21

Total Upper Body

  1. Alternating Arnold Press – 8 reps each arm – 4 sets
  2. Side to Front Raises – 12 reps – 4 sets

 

  1. Bent Over Row – 10 reps – 4 sets

Superset with

  1. Bicep Curls – 10 reps – 4 sets

 

  1. Tricep Dips – 10 reps – 4 sets

Superset with

  1. Pushups – 10 reps – 4 sets

 

Alternating Arnold Press 

Get seated on a bench or standing with your feet about hips width apart. Hold two dumbbells with an underhand grip in front of your chest. As you press the dumbbell up turn your hand so your palm is facing forward and turn it back over as you come back down. Make sure the dumbbell is back in front of your chest again in the starting position before you press the other side. It’s important to keep your core tight to avoid arching your back as you press.

 

Side to Front Raises 

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.

 

Bent Over Row

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.

 

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.

 

Tricep Dips

Sit down on a bench and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.

 

Pushups 

Details

Date:
January 21
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