12.27 Friday | Home

 

Today we Push! Shoulders and triceps, these higher rep ranges are spicy! Be sure you are using a load that allows you to work near to failure.

Warm Up

BODYWEIGHT CARDIO WARM UP

5 minutes

Choose cardio of your choosing. Get warm

walkout

60 seconds

Hold plank an extra count before returning to standing

circle arm swing

30 seconds

pull apart long band

30 seconds

 

Single 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. I like to do 2-3 rounds of 5-10 reps at lighter load building to my working set.

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 35lb DBs

I’ll begin with 25lb DBs for 12 reps and add weight each round

 

Circuit 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 kickback.

EQUIPMENT
DUMBBELLS

EXERCISES
12-16 reps LEANING LATRAL RAISES each arm
10- Failure reps TRICEP KICKBACK
30 seconds Rest

LEANING LATERAL RAISES

12-16 reps each arm

Leaning to create a greater range of motion. Avoid swinging the load

TRICEP KICKBACK

10-Failure reps heavy as able

Keep elbows close to your side though out the full motion

 

Single Set 3 — 3X

Note- Perform one exercise back to back working at higher reps for slow controlled reps. Rest 30 seconds after each round.

EQUIPMENT
LONG LOOP RESISTANCE BAND

EXERCISES
12-15 reps FACE PULL STANDING
30 seconds Rest

FACE PULL STANDING

12-15 reps

Keep elbows and hands in line as you pull. Choke up on band to increase intensity

 

Circuit 4 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
MAT
LONG LOOP BAND

EXERCISES
10-15 reps UPRIGHT ROW
16-Failure CLOSE GRIP CHEST PRESS
10 reps FRONT RAISE LONG BAND
30 seconds Rest

UPRIGHT ROW

10-15 reps I’ll use a pair of 25lb DBs

Leading with your elbows. Pull hands up to the top of the chest

CLOSE GRIP CHEST PRESS

16-Failure reps Light to moderate load

Quick reps. Can be done on the floor.

FRONT RAISE LONG BAND

10 reps

 

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