7.29 Tuesday | Gym

 

Todays upper body is Shoulder and triceps with a quick but brutal HIIT finisher

Warm Up

WALKING

10 Minutes

I like to warm up for 5-10 minutes. You can perform any cardio of your choosing

WALKOUT

30 seconds

PLANK SHOULDER TAPS

30 seconds

Shoulders stacked over wrists

PLANK PIKE REACH

30 seconds

## reps

CIRCLE ARM SWING

30 seconds

Alt directions. If stiff circle one arm at a time.

 

Set 1 — 4X

Note- Perform one exercise building in weight each round if able to maintain reps. Rest 90 seconds between rounds. Form tip: The dip is not a squat, its an accelerator to help you press the weight overhead.

EQUIPMENT
BARBELL

EXERCISES
10-12 reps PUSH PRESS
90 seconds Rest

PUSH PRESS

10-12 reps Heavy

Select a weight that takes you to failure

Modify with a pair of DBs

 

Superset 2 — 3X

Note- We work at moderate to lighter loads for this block but working at higher volume. This block is challenging. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-15 reps LATERAL RAISE & FRONT RAISE
12 reps BENT OVER FLY
60 seconds Rest

LATERAL RAISE & FRONT RAISE

10-15 reps Moderate load
I’d use a 12.5lb DBs

Raise weights up to shoulder height

bent over fly

12 reps Light to moderate
I’d use 10-12.5lb DBs

Work to failure. Maintain a soft bend in your elbows

 

Superset 3 — 3X

Note- Perform movements back to back with little rest. Increase weight in the Tricep pushdown each round if able.

EQUIPMENT
CABLES
MAT

EXERCISES
12-Failure TRICEP PUSHDOWN SHORT BAR
12 reps COMMANDO + 2 PLANK JACKS
30 seconds Rest

TRICEP PUSHDOWN
SHORT BAR

12-Failure reps

Pushdown to full lockout

COMMANDO + 2 PLANK JACKS

12 reps

Count the whole sequence as one rep

 

HIIT Superset 4 — 4X

Note-This block is to be completed as quickly as possible.

EQUIPMENT
MAT
SINGLE DB

EXERCISES
10 reps SINGLE ARM HANG SNATCH Right Arm
10 reps SINGLE ARM HANG SNATCH Left Arm
5 Burpees
No rest. Repeat 4 rounds

SINGLE ARM HANG SNATCH

10 reps each arm
I’d use a single 20lb DB

High pull the weight before punching the DB to the ceiling

BURPEE

5 reps

Quickly. Modify by removing the push up and or jump

 

Cooldown

CAT COW

30 seconds

THREAD THE NEEDLE

60 seconds (switch halfway)

SCORPION STRETCH

30 seconds Alt sides

SHOULDER STRETCH + HIGH ELBOW

30 seconds

 
Upper Body, Shoulders & TricepsAngela Fales