8.18 Tuesday | Gym
Warm Up
Push day. This includes shoulders, triceps and core work.
BODYWEIGHT WARM UP
5 minutes
Perform any bodyweight cardio of your choosing. 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)
Superset 2 — 3X
Note- Higher reps. Perform movements back to back with 30 seconds rest between rounds.
EQUIPMENT
DUMBBELS
BAR
EXERCISES
10-15 reps LEANING LATERAL RAISE
10 reps HANGING LEG RAISES
30 seconds Rest
leaning LATERAL RAISE
10-15 reps Light-Moderate
Maintain a soft bend in your elbows as you raise weight to shoulder height
(Focus: Medial delts)
HANGING LEG RAISE
10 reps
I like to modify and use a back supported machine
Superset 3 — 3X
Note- Higher reps. Perform movements back to back with 60 seconds rest between rounds.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
12 reps SKULLCRUSHER
10-failure reps SIDE LYING TRICEP PUSH UP left side
10-failure reps SIDE LYING TRICEP PUSH UP right side
60 seconds Rest
SKULLCRUSHER
12 reps Moderate
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
SIDE LYING TRICEP PUSH UP
10-failure reps each side
That pressing hand is in line with that lower shoulder. Press to full extension
Weighted Core Circuit 4 — 3X
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
WALL BALL
EXERCISES
12 reps WALL PASS SIT UP
12 reps SINGLE LEG JACKKNIFE each side
30 seconds COMMANDOS
30 seconds Rest
WALL PASS SIT UP
12 reps
Explosively throw the ball at the wall
SINGLE LEG JACKKNIFE
12 reps each side
Extend that non working leg to increase intensity
COMMANDOS
30 seconds as quickly as possible
Alternate your leading hand. Think “up up down down”
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