3.25 Tuesday | Gym
Today is an upper body push day, emphasizing shoulders and triceps
Warm Up
WALKING WARM UP
5 minutes
Choose cardio of your choosing. Get warm
walkout
30 seconds
Hold plank an extra count before returning to standing
circle arm swing
30 seconds
Big swings in both directions
pull apart long band
30 seconds
Pull the band to the top of the chest. The closer your hands the more challenging.
Set 1 — 4X
Note- Perform one exercise with 60 seconds of rest between rounds. Build weight each round if able to maintain the rep range. DONT SKIP warm up sets.
EQUIPMENT
CHAIR
DUMBBELLS
EXERCISES
8-12 reps SEATED SHOULDER PRESS
60 seconds Rest
SEATED SHOULDER PRESS
8-12 reps Building in weight.
I’ll work up to 30-35lb DBs
Think about keeping the arm just off the nipple line vs directly at your sides.
Superset 2 — 3X
Note- Perform exercises back to back working at higher reps with the lateral raise, moderate load. Work at heavier loads for the tricep pushdown.
EQUIPMENT
CABLE MACHINE
DUMBBELLS
EXERCISES
12-16 reps LEANING LATERAL RAISE each arm
10-Failure reps TRICEP PUSHDOWN SHORT BAR
30 seconds Rest
LEANING LATERAL RAISES
12-16 reps each arm
Leaning to create a greater range of motion. Avoid swinging the load
TRICEP PUSHDOWN SHORT BAR
10-Failure reps heavy as able
Keep elbows close to your side thought the full motion
Superset 3 — 3X
Note- Perform one exercise back to back working at higher reps for slow controlled reps. Rest 30 seconds after each round.
EQUIPMENT
CABLE MACHINE
DUMBBELLS
EXERCISES
12-15 reps FACE PULL 2.0
12 reps DUMBBELL CHEST PRESS
30 seconds Rest
FACE PULL 2.0
12-15 reps
Keep elbows and hands in line as you pull
dumbbell CHEST PRESS
12-Failure reps Moderate load
Quick reps, Alternative exercise- push ups
Circuit 4 — 2X
Note- Perform exercises for 30 seconds with 15 seconds of rest between each movement. Rest 30 seconds between rounds.
EQUIPMENT
MAT
DUMBELL
EXERCISES
30 seconds SINGLE ARM HANG SNATCH Left arm
15 seconds Rest
30 seconds SINGLE ARM HANG SNATCH Right arm
15 seconds
30 seconds GORILLA BURPEE
30 seconds Rest. Repeat 3 rounds
SINGLE ARM HANG SNATCH
30 seconds Left Arm
15 seconds Rest
30 seconds Right Arm
I’ll use a single 25lb DB here
GORILLA BURPEE
30 seconds
Hands remain placed on the floor, feet jump in wide
Cooldown
SIDE BODY
30 seconds
CAT COW
30 seconds
THREAD THE NEEDLE
60 seconds Alt. arms
SCORPION STRETCH
60 seconds Alt sides