8.5 Tuesday | Gym

Today we work shoulders and triceps. Let’s get to it!

Warm Up

WALKING WARM UP

5 minutes

I like to warm up for 5-10 minutes

CIRCLE ARM SWING

30 seconds

Alt Directions

PLANK PIKE REACH

30 seconds

THORACIC

30 seconds

Switch halfway

Superset 1 — 3X

Note- Continue to build weight in your Shoulder Press if able

*Perform warm up reps of shoulder press before beginning with starting weight

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps SEATED SHOULDER PRESS
12-15 reps CHEST PRESS IN FLOOR BRIDGE
30 seconds Rest

SEATED SHOULDER PRESS

10 reps Heavy

Elbows come down to the nipple line

CHEST PRESS IN FLOOR BRIDGE

12-15 reps Moderate

quick reps. Elbows are at a slight down postion in line with your nipples

Set 2 — 3X

Perform one exercise with a quick 30 seconds Rest between rounds. Working at a light to moderate load. You should reach failure.

EQUIPMENT
CHAIR
DUMBBELLS

EXERCISES
10-15 reps SEATED LATERAL RAISE
30 seconds Rest

SEATED LATERAL RAISE

10-15 reps

Maintain a soft bend in your elbows. Raise to shoulder height

Circuit 3 — 3X

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

EQUIPMENT
CABLE
DUMBBELLS
MAT

EXERCISES
10-Failure TRICEP PUSHDOWN Short Bar
6-failure TRICEP PUSH UP
12 reps UPRIGHT ROW
30 seconds Rest

tricep pushdown short bar

10-Failure reps

Press down to full extension. Take a slight hinge forward at your hips

TRICEP PUSH UP

6-Failure reps

Hands close, just under your shoulders

UPRIGHT ROW

12 reps Heavy

Pull hands to armpits. If you feel this too much in your neck take a slight hinge forward in your chest

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

CAT COW

30 seconds

SCORPION STRETCH

30 seconds