5.13 Tuesday | Home
Warm Up
Today is Upper body push. This is shoulders, triceps and chest. The volume is decreases in this workout. Today you push your reps and see if you can maintain heavier loads.
BODYWEIGHT WARM UP
3 minutes
Perform any form of bodyweight cardio for 3 minutes. Get warm, break a sweat
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 60 seconds of rest between rounds. This should be your heaviest movement of the day. Be sure to perform warm up reps and begin at a challenging load.
EQUIPMENT
CHAIR
DUMBBELLS
EXERCISES
8-12 reps SEATED SHOULDER PRESS
60 seconds Rest
Seated SHOULDER Press
8-12 reps Heavy As possible
Continue to build weight each round if able. Option to perform Standing
Set 2 — 4X
Note- We’ve taxed the shoulders already and yet I need you to give me everything you’ve got. Your weight may need to be decreased to allow for all 15 reps. Take it to failure each round
EQUIPMENT
DUMBBELLS
SEAT
EXERCISES
15 reps SEATED SHOULDER PRESS
60 seconds Rest
SEATED LATERAL RAISE
15 reps Moderate-Light
Maintain a very soft bend in your elbows as you raise the weights to shoulder height
Superset 3 — 3X
Note- Performing two tricep movements back to back, Rest 60 seconds between rounds. See alternatives in captions.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
12-Failure reps DB TRICEP EXTENSION each arm
12-Failure reps TRICEP DIPS
60 seconds Rest
DB TRICEP EXTENSION
12-Failure reps each arm
Elbow stays near your side as you press DB back to full extension.
tricep dips
12-Failure reps
Elbows at your sides. Modify by walking feet in underneath you
Alternative- DB Overhead tricep extension
Superset 4 — 3X
Note- Perform movements back to back. Build in weight if able to maintain the high reps. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
8-12 reps UPRIGHT ROW
12-Failure reps AROUND THE WORLD
60 seconds Rest
UPRIGHT ROW
8-12 reps Heavy
This is another exercise you can load up in. If you feel these too much in your traps take a slight hinge forward in your hips
around the world
12-Failure reps Light - Moderate
Maintain a soft bend in your elbows. Create wide half circles out and around your body
Core Circuit 5 — 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
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
Cooldown
SHOULDER STRETCH + HIGH ELBOW
60 seconds Alt sides
Chin and gaze remain up during both shoulder binds
shoulder stretch with forward hinge
30 seconds
Repeat sequence
thoracic rotation
60 seconds
Switch sides halfway
SUPINE SPINAL TWIST
60 seconds Each side
My absolute favorite stretch