9.8 Tuesday | Gym
Today we tackle shoulders, triceps and core.. It’s a loaded workout
Warm Up
WALKING WARM UP
3 Minutes
Get warm! Break a sweat even
PLANK PIKE REACH
30 seconds
Exhale as you reach opposite hand to opposite foot. Hold plank for an extra count before switching hands
ARM SWINGS
30 seconds
Alt top arm
LONG BAND DISLOCATION
30 seconds
The wider the hand the easier range of motion
Set 1 — 3X
Note- Perform one exercise with 60 seconds of rest. Build in weight if able to maintain reps
Tip: Perform warm up reps before using your working weight.
EQUIPMENT
DUMBBELLS
CHAIR
EXERCISES
10 reps SEATED SHOULDER PRESS
60 seconds Rest
SEATED SHOULDER PRESS
10 reps Heavy
I’ll work around 30lb DBs
Eibows lower to shoulder height
Superset 2 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Select load the takes you near to or just past the written reps. Failure means form is going to be compromises so you need to stop and rest.
EQUIPMENT
CHAIR
DUMBBELLS
EXERCISES
12-Failure reps SEATED LATERAL RAISE
12 reps DUMBBELL OVERHEAD TRICEP EXTENSION
30 seconds Rest
seated lateral raise
12-Failure reps Moderate
I’ll use a 10-15lb DBs
Elbows maintain a very slight bend. Elbows and pinky fingers in line.
DUMBBEL OVERHEAD TRICEP EXTENSION
12 reps Moderate-Heavy
I’ll use a 30-35lb DB
Hands just within shoulder width. Pull bar to the top of the collarbone
Superset 3 — 3X
Note- Perform 3 rounds Movements are done back to back. 30 seconds rest
EQUIPMENT
EZ BAR
BAR
EXERCISES
12 reps UPRIGHT ROW EZ BAR
10 reps HANGING LEG RAISES
30 seconds Rest
UPRIGHT ROW EZ BAR
12 reps
Hands within shoulder width. Pulling up to collar bone height
HANGING LEG RAISES
10 reps
Option to use an assisted machine
Superset 4 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Perfect your form!
EQUIPMENT
CABLES
EXERCISES
12 reps TRICEP PUSHDOWN CABLES ROPES
12-Failure reps CABLE CRUNCH
30 seconds Rest
TRICEP PUSHDOWN cables
12 reps Moderate- Heavy
Elbows remain near your sides as you lift hands to chest height. Press down to full extension.
CABLE CRUNCH
12- Failure reps
Inhale as you lengthen, Exhale as you crunch
Superset 5 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
MAT
LONG LOOP RESISTANCE BAND
EXERCISES
16 reps RESISTANCE BAND DEAD BUG
60 seconds FOREARM PLANK
30 seconds Rest
resistance dead bug
16 reps total
Only lower as low as able to keep your back imprinted into the mat. Modify by keeping legs bent
FOREARM PLANK
60 second Hold
Option to perform on your hands if desired.
Cooldown
SHOULDER STRETCH WITH FORWARD FOLD
30 seconds
Exhale as you round down
THREAD THE NEEDLE
30 seconds
Alt sides
CAT COW
30 seconds
Exhale as you round up, inhale as you pass through center
SCORPION STRETCH
30 seconds Alt sides