My arms are so dead! Such a great workout!

Leilani Taliulu

My arms will not survive tomorrows work day 🙂🔥

lisa

Another combo that you didn't know you needed - such a good pump. It's a quick one with limited rest time but the way you'll be sore in a few days.....GOOD LUCK!

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell seated shoulder press (elbows forward)

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- On an incline bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly

- Perform a fly keeping the bend in your elbow constant 
- Alternate between thumps facing the ceiling and palms facing the floor

Seated 2 way shoulder dumbbell fly

shoulder + chest superset

- From a flat bench and a dumbbell in each hand
- Lower dumbbells down to 90 degrees at the elbow, keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Begin on an incline bench with arms extended and palms facing each other and dumbbells together 
- Keeping a slight bend at the elbows
- Lower the dumbbells to your chest
- Press the dumbbells up squeezing your chest

Shoulders & Chest

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