Sculpting arms and shoulders is sexy! Below is a workout to utilize some dumbbells and work that upper body! I am stepping out of my bubble of what I usually do- and that usually is body weight exercises and HIIT (High Intensity Interval Training.) I want to change it up and see how my body responds. Monday was an intense leg workout that really got my heart pumping, so Tuesday will consist of upper body with weights- sculpting those arms baby!
I am doing 3 sets of 15 reps with 15-20 Pounds- depending on the exercise. Pick a weight that fits your fitness level.
WARM UP- arm circles, arm cross overs, jog 5 minutes, STRETCH STRETCH STRETCH
Bent over dumbbell flys: Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position.
Dumbbell upright row: These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.
Dumbbell shoulder-to-shoulder press: Ready for this tricky move? Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Next, grasp the top of the dumbbell with your left hand and press it straight up overhead, bringing it down to your left shoulder. Repeat back and forth for reps with quick motions.
Prone rear delt raise: Delta, delta, we can help ya! Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.
Incline lateral raise: Sit side-saddled on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).
Dumbbell spider curls: Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit? Alternate left and right for single-arm spider curls.
Good old Push ups!: Straight head neck position, keep shoulders back and stable, core tight, fulkl range of motion.
Dumbbell skull crushers: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.
I’m going to finish off with plank until failure. I am working on beating my best time: 5 minutes and 33 sec!!! Get after it and sculpt sculpt sculpt! YOU KNOW THIS WILL BE KILLER AFTER WORKING THOSE ARMS AND SHOULDERS AS WELL!!
REFUEL!!! IN PREVIOUS POST I EXPLAIN WHAT TO PUT IN YOUR BODY. FOR DETAILS EMAILS ME: firstname.lastname@example.org