2.18 Tuesday | Home
Hello Tuesday, today we are working shoulders and triceps. Have shoulders become a favorite for you yet? No? Maybe after today they will be! Lets go
Warm Up
CARDIO WARM UP
5 Minutes
Choose cardio of your choosing
LONG BAND DISLOCATION
30 seconds
Hands wider than shoulder width
PULL APART LONG BAND
30 seconds
Pull the band to the top of the chest
CIRCLE ARM SWINGS
30 seconds
Superset 1 — 3X
Note- Perform one exercise with 60 seconds of rest. Add weight if able to work in the suggested rep range.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
8-12 reps SEATED SHOULDER PRESS
60 seconds HALO
60 seconds Rest
Seated SHOULDER PRESS
8-12 reps Heavy Building
Don’t get stuck pushing the same weight each week. If form looks good, decrease reps and increase load
halo
60 seconds
Alternate directions
Superset 2 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
12-15 reps UPRIGHT ROW
12-15 reps LYING TRICEP EXTENSION
30 seconds Rest
UPRIGHT ROW
12-15 reps Moderate load
I’ll work with a 20-30lb DBs
Roll shoulders down and back before beginning. If load is too heavy you’ll shrug the weight so perfect your form first
LYING TRICEP EXTENSION
12-15 reps Moderate load
I’ll work with 17.5-22.5lb DBs
Bench is optional. Can be performed lying on the floor
Superset 3 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
LONG LOOP RESISTANCE BAND
DUMBBELLS
EXERCISES
12-20 reps TRICEP PUSHDOWN
12-16 reps LEANING LATERAL RAISE each arm
30 seconds Rest
TRICEP PUSHDOWN
12-20 reps
Keep elbows near your sides as you press down to full extension. Hands come up to just below nipple height
Alternative- Tricep kickbacks
LEANING LATERAL RAISE
12-16 reps Light to Moderate
I’ll use a 10-15lb DB
Create a lean by planting your feet close to the base. Raise weight to shoulder height
Mini HIIT Circuit 4 — 3X
Note- Keep this block explosive performing each exercise for 30 seconds at all out effort.
EQUIPMENT
MAT
DUMBBELLS
BENCH/CHAIR
EXERCISES
30 seconds TRICEP DIPS
15 seconds Rest
30 seconds COMMANDO + 2 PLANK JACKS
15 seconds Rest
30 seconds DB SKIER SWING + OVERHEAD PRESS
15 seconds Rest. Repeat.
tricep dips
30 seconds
Modify by bending knees and walk feet underneath you
COMMANDO + 2 PLANK JACKS
30 seconds
Alternative- Hold high plank or forearm plank
DB SKIER SWING + OVERHEAD PRESS
30 seconds Light to Moderate
I’ll use a pair of 15-20lb DBs
Cooldown
DOWNDOG
30 seconds
CAT COW
30 seconds
THREAD THE NEEDLE
30 seconds Switch halfway
SCORPION STRETCH
30 seconds Switch halfway