6.20 Friday | Gym

Today we PUSH, quads ,shoulders and a little triceps. I love splits like this it really allows up to hit both areas of the body hard with enough recovery between.

Warm Up

CARDIO WARM UP

5 Minutes

INCHWORM

30 seconds

Hold plank for an extra count

ALT. RUNNERS LUNGE

30 seconds Alt. legs

ARM SWINGS

30 seconds Alt. top arm

Superset 1 — 4X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Repeat 4 rounds.

EQUIPMENT
DUMBBELLS
HACK SQUAT

EXERCISES
12 reps LATERAL RAISE
8-12 reps JACK SQUAT MACHINE
30 seconds Rest

LATERAL RAISE

12 reps
Light-Moderate, I’ll use a pair of 12.5lb DBs

Maintain a soft bend in your elbows. Lift to shoulder height

HACK SQUAT MACHINE

8-12 reps Heavy Build each round

I like to keep my focus on getting deep into the squat, feet middle of the board

Superset 2 — 3X

Note- Perform movements back to back with little to no rest between. Repeat 3 rounds.

EQUIPMENT
SQUAT RACK/BARBELL
SEAT
DUMBBELLS

EXERCISES
10-12 reps FRONT RACK REVERSE LUNGE Alt. Legs
15 reps SEATED SHOULDER PRESS
30 seconds Rest

FRONT RACK REV LUNGE

10-12 reps Alt legs Heavy

I’ll work around 115-135lbs

SEATED SHOULDER PRESS

15 reps Moderate load
I’ll use a pair of 25lb DBs

Select a load that allows you to hit higher volume

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
CABLE
DUMBBELLS

EXERCISES
10-12 reps UNDERHAND TRICEP EXT.
12 reps SINGLE LEG HIP THRUST DB each leg
30 seconds Rest

TRICEP PUSHDOWN SHORT BAR

10-12 reps
Moderate-Hard load

Press down to full extension before slowly reversing

SINGLE LEG HIP THRUST

12 reps Moderate-Heavy each leg

Load the weight on the working leg. Hold the top of the thrust for an extra count before lowering

Circuit 4 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
LEG EXTENSION MACHINE
DUMBBELLS

EXERCISES
15-Faiure reps LEG EXTENSION
10 reps SINGLE ARM SWING + FRONT RACKED REV. LUNGE Right side
10 reps SINGLE ARM SWING + FRONT RACKED REV. LUNGE Left side
30 seconds Rest

LEG EXTENSION

15-Failure Reps

SINGLE ARM SWING + FRONT RACK REV. LUNGE

10 reps Left
10 reps Right

I’ll use a single 20-25lb DB. Quick reps

Cooldown

RUNNERS LUNGE

30 seconds Alt legs

SHOULDER STRETCH WITH FORWARD FOLD