8.12 Tuesday | Home

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

Warm Up

bodyweight cardio WARM UP

3minutes

Feel free to perform bodyweight cardio of your choosing

CIRCLE ARM SWING

30 seconds

Alt Directions

PLANK PIKE REACH

30 seconds

THORACIC

30 seconds

Switch halfway

Set 1 — 4X

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
60 seconds Rest

SEATED SHOULDER PRESS

10 reps Heavy
I’ll work with 30lb DBs

Elbows come down to the nipple line

Superset 2 — 3X

Note-Perform exercises with a quick 30 seconds rest between rounds. Working at a moderate load.

EQUIPMENT
CHAIR
DUMBBELLS

EXERCISES
10-15 reps SEATED LATERAL RAISE
12 reps TRICEP KICKBACK
30 seconds Rest

SEATED LATERAL RAISE

10-15 reps

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

TRICEP KICKBACK

12 reps Moderate
I’ll use a pair of 17.5-22.5lb DBs

Keep elbows near your sides as you press weights directly back to full extension

Superset 3 — 3X

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

EQUIPMENT
MAT
DUMBBELLS

EXERCISES
12-15 reps LYING TRICEP EXTENSIONS DUMBBELLS
12-15 reps FRONT RAISE
30 seconds Rest

LYING TRICEP EXTENSIONS

12-15 reps

Keeping elbows near your sides press down to full extension. Take a slight hinge forward at your hips

FRONT RAISE

12-15 reps Light to Moderate

If these bother your neck, try alternating arms

Set 4 — 4X

Note- Perform one movement at all out effort! Rest 30 seconds, repeat 4 rounds

EQUIPMENT
MAT

EXERCISES
30 seconds COMMANDO + 2 PLANK JACKS
30 seconds Rest

COMMANDO + 2 PLANK JACKS

30 seconds

Keep hips square to the mat with feet shoulder width apart. Modify by holding forearm plank

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

CAT COW

30 seconds

SCORPION STRETCH

30 seconds