5.13 Tuesday | Gym
Warm Up
Today is upper body Push day. Keep it up, volume drops this week as load increases!
ROWER WARM UP
5 minutes
Perform any form of cardio for 5-10 minutes. Get warm, break a sweat even
star stretch
30 seconds
Exhale as you reach opposite hand to opposite shin
arm swings
30 seconds
Alt top swinging arm
walkout
30 seconds
Hold plank for an extra count before reversing the motion
Set 1 — 4X
Note- Perform one exercise with 90 seconds of rest between rounds. Be sure to perform warm up rest with warm up loads before beginning at your working weight.
EQUIPMENT
SEAT
DUMBBELLS
EXERCISES
8-12 reps SEATED SHOULDER PRESS
90 seconds Rest
Seated SHOULDER Press
8-12 reps Heavy as possible
Option to perform Standing if desired or use the Smith machine for stability
Superset 2 — 3X
Note- Higher reps. Perform movements back to back with 30 seconds rest between rounds.
EQUIPMENT
DUMBBELL
CABLE
EXERCISES
12 reps TRICEP PUSHDOWN CABLES
12-15 reps LEANING LATERAL RAISE each arm
30 seconds Rest
TRICEP PUSHDOWN CABLES
12 reps Moderate-Heavy
Chest tall, elbows remain near your sides. Press down to full extension.
LEANING LATERAL RAISE
12-15 reps each arm
Maintain a very soft bend in your elbows, raise hands to shoulder height. If you feel this in your traps take a slight hinge forward in your chest
Superset 3 — 4X
Note- Perform movements back to back. Build in weight if able to maintain the high reps. Rest 60 seconds between rounds.
EQUIPMENT
EZ BAR
BENCH
EXERCISES
8-12 reps UPRIGHR ROW EZ BAR
12-15 reps SKULLCRUSHER
60 seconds Rest
UPRIGHT ROW EZ BAR
8-12 reps Heavy
Pull bar to collarbone height, hands armpit width wide. Take a slight hinge forward if the traps are too dominate here.
SKULLCRUSHER
12-15 reps Moderate
Lower minibar to the crown of the head. Press back to full extension but keeping arms at the 45 degree angle
Core Circuit 4 — 3X
Note- perform the 3. core exercises one after another. Rest 30 seconds between rounds. Modify as needed whether its the movements or just the time/reps of each movement.
EQUIPMENT
BENCH
MAT
DUMBBELLS
EXERCISES
60 seconds FEET ELEVATED PLANK
20 reps TUCK IN
10 reps HOLLOW ROCK
10 reps SINGLE ARM HANG SNATCH each arm
30 seconds Rest
FEET ELEVATED PLANK
60 seconds
Modify by removing the elevated surface
tuck in
20 reps
Option to advance and hold a single DB
HOLLOW ROCK
10 reps
Rock up to that “low boat” hold. That’s 1 rep. Try to stop the motion and hold that position for 2 counts before rocking back.
Modify- Leg raises or Heel lifts to the ceiling
SINGLE ARM HANG SNATCH
10 reps each arm Heavy
Explosively high pull the weight before pressing it overhead
Cooldown
SHOULDER STRETCH + HIGH ELBOW
30 seconds Alt sides
Chin and gaze remain up during both shoulder binds
shoulder stretch with forward hinge
30 seconds
Repeat sequence
thoracic rotation
30 seconds
Switch sides halfway
SUPINE SPINAL TWIST
60 seconds Each side
My absolute favorite stretch