12.27 Friday | Gym

 

Today we push, shoulders and triceps following up with a mini HIIT circuit. These higher rep ranges are spicy, be sure you are selecting a load that takes you near to failure.

Warm Up

ROWER

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 35-40lb 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 pushdown.

EQUIPMENT
CABLE MACHINE
DUMBBELLS

EXERCISES
12-16 reps LEANING LATRAL RAISES 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

 

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
CABLE MACHINE

EXERCISES
12-15 reps FACE PULL 2.0
30 seconds Rest

FACE PULL 2.0

12-15 reps

Keep elbows and hands in line as you pull

 

Superset 4 — 3X

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

EQUIPMENT
EZ BAR
DUMBBELLS
BENCH

EXERCISES
10-15 reps UPRIGHT ROW EZ BAR
16-Failure reps CLOSE GRIP CHEST PRESS
30 seconds Rest

UPRIGHT ROW EZ BAR

10-15 reps
I’ll use a 45-50lb bar

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

CLOSE GRIP CHEST PRESS

16-Failure reps
Moderate load

Quick reps

 

Optional Burnout Circuit 5 — 2X

Note- Perform exercises for 30 seconds with 15 seconds of rest between each movement. Rest 30 seconds between rounds.

EQUIPMENT
BATTLE ROPE
DUMBELLS

EXERCISES
30 seconds BATTLE ROPE RUNNING ARMS
15 seconds Rest
30 seconds BATTLE ROPE JUMPING JACKS
15 seconds Rest
30 seconds SINGLE ARM HANG SNATCH Left arm
15 seconds Rest
30 seconds SINGLE ARM HANG SNATCH Right arm
30 seconds Rest. Repeat 3 rounds

BATTLE ROPE RUNNING ARMS

30 seconds

Keep the arms tight, smaller range of motion

BATTLE ROPE JUMPING JACKS

30 seconds

SINGLE ARM HANG SNATCH

30 seconds Left Arm
15 seconds Rest
30 seconds Right Arm

30 seconds Rest. Repeat

 

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