11.18 Tuesday | Gym

 

Changing this up this week hitting our 2 main movers back and shoulders in one workout. The structure allows you challenge your weight and fully fatigue the movement.

Warm Up

WALKING

5 minutes

Break a sweat. Add time if needed to break through lingering soreness.

ARM SWINGS

30 seconds

Switch alt arms

LONG BAND DISLOCATION

30 seconds

pull apart long

30 seconds

 

Superset 1 — 3X

Note- Perform two movements back to back. Keep the Lat Pulldown heavy as possible. Rest 60 seconds at the end of each round.

EQUIPMENT
CABLE MACHINE
DUMBBELLS

EXERCISES
8-12 reps LAT PULLDOWN
12 reps LATERAL RAISE
60 seconds Rest

LAT PULLDOWN

8-12 reps Heavy

Form cue- Sit tall and think about pulling your chest to the bar

LATERAL RAISE

12 reps Light to Moderate

Bring chin to the bar

 

Set 2 — 3X

Note- Perform one exercise within the rep range. Rest 30-60 seconds between rounds. Increase time if needed to allow for increasing weight.

EQUIPMENT
DUMBBELLS
BENCH/CHAIR

EXERCISES
8 reps SEATED SHOULDER PRESS
60 seconds Rest

SEATED SHOULDER PRESS

8 reps Heavy
Building each round. I’ll work up to 35lb DBs

I like to perform these on a back supported bench

 

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Increase weight each round if able in the Seated Row.

EQUIPMENT
SEATED ROW
DUMBBELLS

EXERCISES
12 reps SEATED ROW
10 reps BICEP STATIC HOLD & CURL right arm
10 reps BICEP STATIC HOLD & CURL left arm
30 seconds Rest

SEATED ROW

12 reps Heavy

Sitting tall, row hand to ribs. Allow arms to fully extend before pulling.

BICEP STATIC HOLD & CURL

10 reps Right arm
10 reps Left arm
Moderate Load
I’ll use 15lb DBs

One arm curls while the other holds a static curl in 1/2 position

 

Superset 4 — 3X

Note- Perform exercises back to back with no rest. Resting 30 seconds between rounds.

EQUIPMENT
CABLES
DUMBBELL

EXERCISES
12-Failure reps TRICEP PUSHDOWN SHORT BAR
8 reps SINGLE ARM HANG SNATCH left arm
8 reps SINGLE ARM HANG SNATCH right arm
30 seconds Rest

tricep pushdown short bar

12-Failure reps Moderate

Push down to full extension in the elbow.

SINGLE ARM HANG SNATCH

8 reps Left arm
8 reps Right arm
Heavy as able

Weight comes between your legs as you begin a high pull with your elbow and punch the ceiling

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt sides

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

CAT COW

30 seconds

THREAD THE NEEDLE

30 seconds

 
Upper Body, Back and Shoulders, StrengthAngela Fales