11.10 Tuesday | Gym
Warm Up
Today is upper body Push day
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 — 3X
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
DUMBBELLS
EXERCISES
12 reps SEATED LATERAL RAISE
12-15 reps DB TRICEP EXTENSION left arm
12-15 reps DB TRICEP EXTENSION right arm
30 seconds Rest
SEATED LATERAL RAISE
12 reps Moderate
I’ll work around 12.5-15lb DBs
Elbows keep a soft bend. Raise hands to shoulder height..
LEANING LATERAL RAISE
12-15 reps each arm Light to moderate
Press weight back to full lockout. Slowly lower
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
12 reps UPRIGHT ROW EZ BAR
12 reps SKULLCRUSHER
60 seconds Rest
UPRIGHT ROW EZ BAR
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 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 — 2X
Note- Perform 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
MAT
EXERCISES
10 reps SIDE PLANK LEG LIFT + HIP DIP right side
10 reps SIDE PLANK LEG LIFT + HIP DIP left side
20 reps TUCK IN
10 reps HOLLOW ROCK
30 seconds Rest
SIDE PLANK LEG LIFT + HIP DIP
10 reps left side
10 reps right side
Modify by holding plank.
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
Cardio Set 5 — 1X
Note- Perform 20 minutes of cardio. I’ll be using the stair master level 7-9.
EQUIPMENT
STAIRMASTER
EXERCISES
20 minutes STAIRMASTER
STAIRMASTER
20 minutes
Challenging speed. I’ll stay around 7-9
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