3.4 Tuesday | Home

 

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

## reps

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

 

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

 

Superset 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 TRICEP OVERHEAD TRICEP EXTENSION
12-15 reps TRICEP KICKBCAK
30 seconds Rest

dumbbell overhead tricep extension

12-Failure reps

Pushdown to full lockout

TRICEP KICKBACK

12-15 reps

Keep elbows near your sides, press back to full extension.

 

HIIT Superset 4 — 5X

Note- You’ll collect 100 reps (50 each arm) break it up however you’d like. Each time you stop (set down the weight) to rest you have to do 3 Burpees.

EQUIPMENT
MAT
SINGLE DB

EXERCISES
10 reps SINGLE ARM HANG SNATCH Left arm
10 reps SINGLE ARM HANG SNATCH Right arm
5 reps BURPEES
Repeat 5 Rounds
Rest as needed

SINGLE ARM HANG SNATCH

10 reps as quickly as possible

I’d use a single 20lb DB

BURPEE

5 reps

Modify as needed by breaking down the movement. For example= remove 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