5.27 Tuesday | Home
Warm Up
Push day. This includes shoulders, triceps and core work. If you are feeling sore today try to get in a 10 min walk
BODYWEIGHT WARM UP
3 minutes
Perform any form of bodyweight cardio. 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 at heavy load. Rest 60 seconds 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
60 seconds Rest
Seated SHOULDER Press
8-12 reps
Go heavy. Control the eccentric (lowering) phase.
(Focus: Delts, minor triceps)
Keep elbows slightly in front of the body for joint safety.
Superset 2 — 3X
Note- Higher reps. Perform movements back to back with 30 seconds rest between rounds.
EQUIPMENT
DUMBBELS
EXERCISES
12-15 reps SEATED LATERAL RAISE
10-12 reps UPRIGHT ROW
30 seconds Rest
Seated LATERAL RAISE
12-15 reps Light-Moderate
Elbows soft, lift to shoulder height, slight lean forward helps isolate.
UPRIGHT ROW
10-12 reps Moderate
I’ll use a pair of 20-25lb DBs
Hands shoulder width apart
Triset 3 — 3X
Note- Higher reps. Perform movements back to back with 60 seconds rest between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
12-15 reps TRICEP EXTENSION each arm
12-Failure reps TRICEP DIPS
60 seconds Rest
db tricep extension
12-15 reps
Chest tall, elbows remain near your sides. Press down to full extension.
(Pause at full extension for max contraction)
Alternative- Tricep kickback with dumbbells
TRICEP DIPS
12-Failure reps
Press to full extension, walk feet in to modify or add weight to increase difficulty
Weighted Core Circuit 4 — 2X
Note- perform 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
DUMBBELL
SLIDERS
EXERCISES
10 reps CRUNCH + LEG RAISES
10 reps WEIGHTED SIDE PLANK REACH each side
12 reps SLIDER PLANK TUCK
30 seconds Rest
crunch + leg raises
10 reps
Modify by bending your legs and keeping them closer to your body
WEIGHTED SIDE PLANK REACH
10 reps each side light
Option to advance and hold a single DB
SLIDER PLANK TUCK
12 reps each side
Option to use towels on wood floor or paper plates on carpet. Modify one leg at a time
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