3.25 Tuesday | Home

 

Today is an upper body push day, emphasizing shoulders and triceps

Warm Up

BODYWEIGHT CARDIO

3 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. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH/CHAIR

EXERCISES
12-16 reps LATERAL RAISE
12 reps TRICEP EXTENSION each arm
30 seconds Rest

LATERAL RAISES

12-16 reps Moderate

Raise your hands to shoulder height.. Avoid swinging the load

DB TRICEP EXTENSION

12 reps Moderate load

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
DUMBBELLS
LONG LOOP RESISTANCE BAND

EXERCISES
12-15 reps FACE PULL 2.0
12 reps DUMBBELL CHEST PRESS
30 seconds Rest

FACE PULL STANDING LONG BAND

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

 
Upper Body, Shoulders & TricepsAngela Fales