Guns of Steel Workout

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Ladies, don’t be scared to lift weights! It is proven to burn weight more effectively than just cardio, will improve your sleeping patterns and can reduce your risk of heart disease. Every week, two times a week I have a Personal Training session with my trainer Danielle Lewis at my local gym and this time we recorded our Arms and Shoulder Workout for you. Try these next time you head to the gym and feel the burn!

WARM UP

A quick 500 m row is a great way to warm up the entire body. If your gym doesn’t have one available you can warm up with a 1km jog on the treadmill. Ok lets go!

 

Completed in a circuit format for 3 rounds with minimal rest between sets

ARM SET

Dumbell Bench Press 15 x 6 kg

Dumbell Pullover 12 x 10kg

Dumbell Single Arm Row 10 each arm x 12kg

SHOULDER SET

Dumbell Lateral Raise 10 x 4kg

Kettlebell Upgright Row 10 x 8 kg

Dumbell Front Raise 10 x 3kg

Dumbell Overhead Shoulder Press 10 x 3kg

AB SET

Swiss Ball Deadbug x 20 reps

Walking Plank with Alternating GripR drag x 10 reps

Swiss Ball Pass x 10 reps

Decline sit-ups with GripR x 20 reps

COOL DOWN

Shoulder, chest and back stretching and foam rolling