10.21 Tuesday | Gym
Week 4. Upper body shoulder and tricep emphasis
Warm Up
WALKING
5 Minutes
Perform bodyweight cardio of your choosing
arm swings
30 seconds Alt top arm
thoracic rotation
30 seconds each side
Inhale as you open, exhale as you bring elbows to touch
INCHWORM
30 seconds
Option to remove the push up at the bottom of the inchworm
Set 1 — 4X
Note- Build to your working weight, perform 3-5 reps while climbing. Once you’ve reached your starting load, heavy, complete 6-8 reps for 4 rounds.
EQUIPMENT
SEAT
DUMBBELLS
EXERCISES
6-10 reps SEATED SHOULDER PRESS
60 seconds Rest
SEATED SHOULDER PRESS
6-10 reps Heavy
I’ll work around 30lb DBs
Elbows remain slightly forward off your nipple line vs directly at your sides
Superset 2 — 3X
Note- Perform two movements back to back. Rest 30 seconds between rounds.
EQUIPMENT
CABLES
DUMBBELLS
EXERCISES
8-12 reps CABLE LATERAL RAISE
12-15 reps DUMBBELL OVERHEAD TRICEP EXTENSION
30 seconds Rest
CABLE LATERAL RAISE
8-12 reps Moderate
Taking a slight lean increases the range of motion ever so slightly. Slow control lower
DUMBBELL OVERHEAD TRICEP EXTENSION
12-15 reps Moderate
I’ll use a 25lb DB
Alt. Tricep pushdown with cables
Superset 3 — 3X
Note- Perform movements back to back, resting 60 seconds between rounds.
EQUIPMENT
EZ BAR
BENCH
DUMBBELLS
EXERCISES
12 reps SKULLCRUSHER
12 reps DB TRICEP EXTENSION
60 seconds Rest
SKULLCRUSHER
12 reps Moderate load
Keep elbows fixed while you lift and lower the weight. Press to full extension.
DB TRICEP EXTENSION
12 reps Moderate
I’ll work with 22.5lb DBs
Elbows stay near your sides as you press back to full extension
ABS Circuit 4 — 3X
Note- Slow down as needed, perform movements one after another with minimal rest between. Resting 60 seconds between rounds. This section requires you to focus on your breathing and keeping your center back pressed into the mat
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
12 reps WEIGHTED DEAD BUG (12 reps total)
12 reps UNSTABLE WEIGHTED JACKKNIFE Right Side
12 reps UNSTABLE WEIGHTED JACKKNIFE Left Side
30 seconds COMMANDOS
30 seconds Rest
WEIGHTED DEAD BUG
12 reps Alt sides Light load
Option to hold a pair of DBs. Lower only as low as your back can maintain an imprint on the mat
UNSTABLE WEIGHTED JACKKNIFE
12 reps Left side
12 reps Right side
Light load, Reaching opposite hand to foot, Exhale as you crunch
COMMANDOS
30 seconds
Think about scooping through your spine and bracing your core as you alternate the leading arm
Cooldown
SHOULDER STRETCH + HIGH ELBOW
30 seconds Alt arms
Keep your spine long and chin up as you bind
shoulder stretch with forward Hinge
30 seconds
Binde and hinge at the hips. Take a slow 5 count. Unbind your arms and repeat.
CAT COW
30 seconds
Inhale as you round up, exhale as you press your belly down
SCORPION STRETCH
30 seconds Alt sides
Arms planed at your sides, opening your hips and reaching your leg back