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Todays upper body is Shoulder and triceps with a quick but brutal HIIT finisher. Be sure to read the instructions in Set 4 to ensure you complete it correctly.

Warm Up

BODYWEIGHT CARDIO WARM UP

2 Minutes

I like to warm up for 2-5 minutes. You can perform any cardio of your choosing

WALKOUT

30 seconds

PLANK SHOULDER TAPS

30 seconds

Shoulders stacked over wrists

PLANK PIKE REACH

30 seconds

Inhale as you lower into plank, exhale as you press back

CIRCLE ARM SWING

30 seconds

Alt directions. If stiff circle one arm at a time.

 

Set 1 — 4X

Note- Perform one exercise building in weight each round if able to maintain reps. Rest 60 seconds between rounds. Form tip: The dip is not a squat, its an accelerator to help you press the weight overhead.

EQUIPMENT
DUMBBELL

EXERCISES
10-12 reps DB PUSH PRESS
60 seconds Rest

DUMBBELL PUSH PRESS

10-12 reps Heavy

Select a weight that takes you to failure. Use the dip in your knees to help propel the weight overhead

 

Superset 2 — 3X

Note- We work at moderate to lighter loads for this block but working at higher volume. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
CHAIR
LONG BAND

EXERCISES
10-15 reps TRICEP PUSHDOWN LONG BAND
12-16 reps SEATED LATERAL RAISE
60 seconds Rest

TRICEP PUSHDOWN LONG BAND

10-15 reps Moderate load
I’d use 20-25lb DBs

Working at Moderate load to hit a higher volume here

SEATED LATERAL RAISE

12-16 reps Light to moderate
I’d use 10-12.5lb DBs

Work to failure. Maintain a soft bend in your elbows

 

Circuit 3 — 3X

Note- Perform movements back to back with little rest. Increase weight in the Overhead Tricep extension each round if able.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12-Failure LYING TRICEP EXTENSION
10 reps HOLLOW HOLD SINGLE ARM CHEST PRESS each arm
12 reps COMMANDO + 2 PLANK JACKS
30 seconds Rest

LYING tricep extension

12-Failure reps

Find that 45 degree angle and then keep your elbows fixed as you lift and lower the DBs

HOLLOW HOLD SINGLE ARM CHEST PRESS

10 reps each arm

Gently support your neck with the opposite arm

COMMANDO + 2 PLANK JACKS

12 reps

Count the whole sequence as one rep

 

HIIT Set 4 — 4X

Note- Move through 4 rounds as quickly as possible. Rest as needed, keep it short..

EQUIPMENT
MAT
SINGLE DB

EXERCISES
8 reps SINGLE ARM HANG SNATCH Right arm
8 reps SINGLE ARM HANG SNATCH Left arm
4 reps BURPEES
4 Round

SINGLE ARM HANG SNATCH

8 reps Right arm
8 reps Left arm


I’d use a single 20-25lb DB

BURPEE

4 reps

 

Cooldown

CAT COW

30 seconds

THREAD THE NEEDLE

60 seconds (switch halfway)

SCORPION STRETCH

30 seconds Alt sides

SHOULDER STRETCH + HIGH ELBOW

30 seconds

 
Upper Body, Shoulders & TricepsAngela Fales