Umerus & Brachius - Aug 2nd

Shoulders & Arms:

We can combine both for a really good upper body workout today...
Warmup, Prehab all goes without saying.

1 Arm Press 3 sets of 10 reps

Lateral Raise 3 sets of 10 reps

Upright Row 3 sets of 10 reps
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1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 15 reps
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
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Close Grip Bench Press -3 sets x 10 reps

Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty

Bench Dips -3 sets x 10 reps

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Barbell Curls -3 sets x 10 reps

Alternating Hammer Curls -3 sets x 10 reps

Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

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ABS:

Banana Rock Abs -3 sets of 30

Wide Knee Abs -3 sets of 40 reps (20 straight, 10 each oblique)
Straight:
Oblique:
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Cool Down, Stretch! Water....