8.5 Tuesday | Home

 

Today we work shoulders, tricep and core. Lets get to it!

Warm Up

bodyweight WARM UP

3 Minutes

Choose bodyweight cardio and move continuously for 3-5 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 to stay with reps. Perform quick reps in the Chest press. Rest 30 seconds. Repeat 3 rounds.

*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

Use the dip in your knees to drive the weights directly overhead.

CHEST PRESS IN FLOOR BRIDGE

12-15 reps Moderate

quick reps. Elbows straight off your nipple line

 

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
0 seconds Rest

SEATED LATERAL RAISE

10-15 reps

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

 

Superset 3 — 3X

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

EQUIPMENT
LONG LOOP RESISTANCE BAND
DUMBBELLS

EXERCISES
10-Failure TRICEP PUSHDOWN Short Bar
12 reps TRICEP KICKBACK
30 seconds Rest

SINGLE ARM tricep pushdown

10-Failure reps each arm

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

TRICEP KICKBACK

12 reps

Keep elbows near your side as you press back to full extension

 

Superset 4 — 3X

Note- Perform movements back to back, no rest between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps UPRIGHT ROW
6 reps TRICEP PUSH UP
Repeat. No Rest.

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

TRICEP PUSH UP

6-Failure reps

Hands close, just under your shoulders

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

CAT COW

30 seconds

SCORPION STRETCH

30 seconds

 
Upper Body, Shoulders & TricepsAngela Fales