1.1 Thursday | Gym
You’ve found some baseline numbers and began proving to yourself that you can be 1% better each week. Today we tackle shoulders and triceps. Its a loaded workout with an optional LISS at the end. Let’s have some fun!
Warm Up
WALKING WARM UP
10 Minutes
Get warm! Break a sweat even
PLANK PIKE REACH
60 seconds
Exhale as you reach opposite hand to opposite foot. Hold plank for an extra count before switching hands
ARM SWINGS
60 seconds
Alt top arm
LONG BAND DISLOCATION
60 seconds
The wider the hand the easier range of motion
Set 1 — 4X
Note- Perform one exercise with 60 seconds of rest. Build in weight each round if able. Form tip: Elbows forward and high, your chin moves back as you drive the Barbell straight up into a locked out position. You use the dip to help drive the weight overhead. The DIP is not a squat.
Tip: Perform warm up reps with an empty bar and then light load before using your working weight.
EQUIPMENT
BARBELL
EXERCISES
8-12 reps PUSH PRESS
90 seconds Rest
SEATED SHOULDER PRESS
8-12 reps Build each round
Option to modify with a pair of DBs or substitute movement with a seated shoulder press if you notice or have back pain
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
EZ BAR
EXERCISES
12-Failure reps SEATED LATERAL RAISE
15 reps UPRIGHT ROW EZ BAR
30 seconds Rest
seated lateral raise
15-Failure reps Moderate
I’ll use a 10-15lb DBs
Elbows maintain a very slight bend. Elbows and pinky fingers in line.
UPRIGHT ROW
15 reps Heavy
I’ll use a 45-50lb EZ Bar
Hands just within shoulder width. Pull bar to the top of the collarbone
Superset 3 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Working at higher reps which may cause you to decrease weight. Perfect your form!
EQUIPMENT
CABLES
EXERCISES
12 reps TRICEP PUSHDOWN
15-Failure reps FACE PULL 2.0
30 seconds Rest
TRICEP PUSHDOWN
12 reps Heavy
Elbows remain near your sides as you lift hands to chest height. Press down to full extension.
FACE PULL 2.0
15- Failure reps Moderate-Heavy
As you pull back keep elbows and wrists in line.
Superset 4 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Increase weight in the Tricep Pushdown
EQUIPMENT
BENCH
EZ BAR
EXERCISES
12-Failure reps SKULLCRUSHER
15-20 reps TRICEP DIPS
30 seconds Rest
SKULLCRUSHER
12-Failure reps Moderate-Heavy
Elbows near your your ears as you lower the bar down just below the crown of your head
Use a bar or modify with a pair of DBs
TRICEP DIPS
15-20 reps OUCH!
Hands near your sides. Modify by walking your feet in closer beneath you.
LISS Set 5 — 1X
Note- This is optional, if you’ve got time take it. Walk out any of the lingering soreness from the week. We are working at a speed that you can maintain for the full duration.
EQUIPMENT
TREADMILL
EXERCISES
25-30 Minutes WALKING
walking
25-30 Minutes
Option to perform at an incline if desired. Speed of your choosing
Cooldown
SHOULDER STRETCH WITH FORWARD FOLD
30 seconds
Exhale as you round down
THREAD THE NEEDLE
60 seconds
Switch arms halfway
CAT COW
30 seconds
Exhale as you round up, inhale as you pass through center
SCORPION STRETCH
60 seconds
Switch halfway