6.10 Tuesday | Gym

 

Wahooo this one is spicy! My challenge is to encourage you to not pick up the same weights you did last week! Go up girl!

Warm Up

WALKING WARM UP

5 Minutes

Feel free to do any form of cardio of your choosing

WALKOUT

30 seconds

Come to a full plank then reverse the movement

ARM SWINGS

30 seconds

Alt top arm

LONG BAND DISLOCATION

30 seconds

Big loose swings. the wider the hands the easier

 

Superset 1 — 3X

Note- Perform 2 warm up sets with lighter loads for the shoulder press before beginning your 3 heavy sets. Rest 30 seconds before repeating.

EQUIPMENT
BACK SUPPORTED BENCH
DUMBBELLS

EXERCISES
8-12 reps SEATED SHOULDER PRESS
12 reps TRICEP KICKBACK each arm
30 seconds Rest

SEATED SHOULDER PRESS

8-12 reps Heavy
I’ll work around 30lb DBs

Elbows are slightly forward off your nipple line

DB TRICEP KICKBACK/EXTENSION

12 reps Moderate to Heavy
I’ll use 22.5lb DBs

Full length bench is not needed. Take a hinge position.

 

Superset 2 — 3X

Note- Perform exercises back to back. Rest 30 seconds before repeating.

EQUIPMENT
CABLES
EZ BAR

EXERCISES
12 reps CABLE LATERAL RAISE each arm
12 reps UPRIGHT ROW
30 seconds Rest

CABLE LATERAL RAISE

12 reps each arm Moderate

Ensure elbow stays soft and lead with the pinky finger

UPRIGHT ROW

12 reps Heavy
I’ll use a 45-50lb bar

If this bothers your shoulders, taking a wider stance and slightly hing forward at your hips. This may help with your range of motion.

 

Superset 3 — 3X

Note- Perform exercises back to back.. Resting 30 seconds at the end of each round.

EQUIPMENT
CABLES
MAT

EXERCISES
12 reps TRICEP PUSHDOWN
8-Failure reps SIDE LYING TRICEP PUSH UP each side
30 seconds Rest

TRICEP PUSHDOWN

12 reps Heavy

I like to take a slight hinge forward. Ensure full lockout at the bottom of the extension.

SIDE LYING TRICEP PUSH UP

8 SLOW reps each side

Ensure full lockout at the top. Bottom hand is in line with the shoulder when lying on the floor.

 

Optional LISS- 1X

Note- Do your best here. You can walk and run as much or as little of this as you’d like. The goal is to get 1 Mile done. If you’ve been doing this with me for a while now, try to beat your previous time.

EQUIPMENT
TREADMILL

EXERCISES
15 min WALK

WALKING

15 Minute

Recovery walk

 

Cooldown

Take additional time to move through any other tight areas.

SHOULDER STRETCH + HIGH ELBOW

30 seconds alt. sides

CAT COW

30 seconds

THREAD THE NEEDLE

30 seconds alt sides

CHILDS POSE

30 seconds

 
Upper Body, Shoulders & Triceps, LISSAngela Fales