First of all, you’ll need a pair of dumbbells ideally 5-10 lb or alternatively, you can lift bottles of water or cans of food for today’s upper body session! I’ll be using a 10 pounder and I’m expecting it to be a bit of a struggle so I’ll say this right off the bat – it’s ok to keep going through the workout without the weights if and when it feels too heavy!
Ok, Let’s go over the 8 exercises. We will perform 8 repetitions for each exercise and then go through the circuit 2 more times. Within the circuit, there are no breaks but between circuits, we’ll take a 60-second break. Let’s have a look together at the moves without the weights – please join me for this so that you warm up the joints specifically for today’s workout:
Exercise 3 biceps scoop and open
Exercise 4 triceps kickback
Exercise 6 bent over fly back
Exercise 7 scaption
Exercise 8 biceps curl and 90 angle shoulder rotation
Let’s take this workout to the beach, shall we?
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Caption 1:
The upright row to shoulder press will get into our delts, rotator cuff and work on shoulder mobility.
The bent-over row gets our spinal erectors and our lats so our back strengthen nicely.
Biceps scoop and open not only fire up our biceps and shoulders but also our core.
The triceps kickbacks isolate the triceps nicely.
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The external rotation lateral raise helps to improve posture.
The bent-over fly back is a huge posture exercise as well! Be sure to get it in.
Scaption gets into the front, middle, and a bit of the back deltoid.
The biceps curl and rotation will top off the biceps work and also strengthen our rotator cuff.
Top site ,.. amazaing post ! Just keep the work on !
Hi Gal Jerman,
Thank you so much for your kind words! I’m happy you enjoyed the post and found the site top-notch. Your encouragement means a lot, and I’m committed to keeping up the good work. If you have any suggestions or topics you’d like to see covered in future posts, please feel free to share