3.4 Tuesday | Gym

 

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

WALKING

10 Minutes

I like to warm up for 5-10 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 in 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 90 seconds between rounds. Form tip: The dip is not a squat, its an accelerator to help you press the weight overhead.

EQUIPMENT
BARBELL

EXERCISES
10-12 reps PUSH PRESS
90 seconds Rest

PUSH PRESS

10-12 reps Heavy

Select a weight that takes you to failure

Modify with a pair of DBs

 

Superset 2 — 3X

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

EQUIPMENT
DUMBBELLS
CHAIR

EXERCISES
10-15 reps SEATED ARNOLD PRESS
12-16 reps SEATED LATERAL RAISE
60 seconds Rest

SEATED ARNOLD PRESS

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

 

Set 3 — 4X

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

EQUIPMENT
CABLES

EXERCISES
12-Failure TRICEP PUSHDOWN SHORT BAR
30 seconds Rest

TRICEP PUSHDOWN
SHORT BAR

12-Failure reps

Pushdown to full lockout

 

HIIT Superset 4 — 5X

Note- You’ll collect 100 reps, move quickly. Rest as needed.

EQUIPMENT
SINGLE DB
MAT

EXERCISES
10 reps SINGLE ARM HANG SNATCH Left Arm
10 reps SINGLE ARM HANG SNATCH Right Arm
5 reps BURPEES
5 Round

SINGLE ARM HANG SNATCH

10 reps each arm
I’d use a single 20lb DB

Use the dip to help drive the DB overhead

BURPEE

5 reps

Modify as needed by breaking down the movement or remove portions entirely like the pushup

 

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