2.18 Tuesday | Gym
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 exercises back to back with 60 seconds of rest. Add weight to the SHOULDER PRESS if able to work in the suggested rep range.
EQUIPMENT
BACK SUPPORT BENCH
KB/DB/WEIGHT PLATE
EXERCISES
8-12 reps SEATED SHOULDER PRESS
60 seconds HALO Alt. Directions
60 seconds Rest
SEATED SHOULDER PRESS
810-12 reps
Elbows forward just slightly off your nipple line
HALO
60 seconds Alt direction
Use a KB, weight plate or single DB
Superset 2 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
EZ BAR
DUMBBELLS
BENCH
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 40-45lb EZ bar
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. Increase weight in the Tricep Pushdown if able. Rest 30 seconds between rounds.
EQUIPMENT
CABLES
DUMBBELLS
EXERCISES
12 reps TRICEP PUSHDOWN
12-16 reps LEANING LATERAL RAISE each arm
30 seconds Rest
TRICEP PUSHDOWN
12 reps Heavy
Keep elbows near your sides as you press down to full extension. Hands come up to just below nipple height
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. Alternatives to battle ropes are provided next to each exercise.
EQUIPMENT
BATTLE ROPES
DUMBBELLS
EXERCISES
30 seconds BATTLE ROPE RUNNING ARMS
30 seconds Rest
30 seconds BATTLE ROPE JUMPING JACKS
30 seconds Rest
30 seconds DB SKIER SWING + OVERHEAD PRESS
30 seconds Rest. Repeat.
BATTLE ROPE RUNNING ARMS
30 seconds
If you don’t have access to battle ropes an alternative- Plank row with a pair of DBs
BATTLE ROPE JUMPING JACKS
30 seconds
Alternative- Plank jacks in high plank position
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
60 seconds Switch halfway
SCORPION STRETCH
60 seconds Switch halfway