Total Upper Body

Total Upper Body

1. Hammer Curl to Press – 10 reps – 4 sets
2. Neutral Grip Chest Press – 10,10,8,8 reps
3. Reverse Fly Variation – 12 reps – 4 sets
4. Side to Front Raises – 12 reps – 4 sets

5. Bicep Curls – 10 reps – 4 sets

Superset with

6. Tricep Dips – 10 reps – 4sets

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.

Neutral Grip Chest Press 

Starting by laying flat on your back on a bench with a dumbbell in each hand. Extend your arms straight up directly over your shoulders, palms facing toward your feet. Lower the dumbbells down towards your chest bending at your elbows and straight out in aline with your shoulders. Press back up to the start position and rotate your hands in so your palms are facing each other. Keeping the weights close together lower them down to your chest keeping your elbows tucked in close to your body. Push back up and rotate your hands back over so your palms are facing your feet and repeat.

Reverse Fly Variation 

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.

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.