Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Grab some dumbbells for this back, biceps and shoulders workout for women over 40.

DAY 10 – FIT IN 15 CHALLENGEย 

This is a great workout for anyone who wants to improve their posture, or for people who have some shoulder issues (due to poor posture), and this workout also rocks for people who want to also work on their shoulder and upper spine mobility, as well get a little ab burn while they’re at it.

I start the workout with a warm-up and mobility series for the shoulders and T-spine (thoracic), and then from there we move into a traditional strength workout for the back, biceps, and shoulders. And then once we’ve tired those muscles out I finish the workout off with a quick little ab drill and then some lovely stretches for the arms and back.

TOOLS NEEDED

a pair of heavy & moderate dumbbells, a sturdy chair

THE WORKOUT

1. 1-arm chair renegade rows (or sub)
2. Other arm
3 x 30sec

3. Pullovers
4. Seated concentration curls
2 x 40sec

5. Palms away 2 rep rows
6. 2 rep hammer curls
3 x 40sec

7. Wide upright rows
3 x 30sec

8. Bicep curls – 21’s
9. Reverse flys – 15 reps
2x

Abs
1. Straight leg, foot stacked crunch
2. Other foot
3. Side plank
4. Other side
5. Side to side crunches
1 x 40sec

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