11.11 Tuesday | Gym
This week again we will be hitting our 2 main movers back and shoulders in one workout. The structure allows you challenge your weight and fully fatigue the movement.
Warm Up
WALKING
5 minutes
Break a sweat. Add time if needed to break through lingering soreness.
ARM SWINGS
30 seconds
Switch alt arms
LONG BAND DISLOCATION
30 seconds
pull apart long
30 seconds
Superset 1 — 2X
Note- Perform pull ups and chin ups with 30 seconds rest in-between. Use as much or as little assistance as needed to stay in the rep range. Rest 60 seconds at the end of each round.
EQUIPMENT
ASSISTED MACHINE
EXERCISES
5-12 reps PULL UP
30 seconds Rest
5-12 reps CHIN UP
60 seconds Rest
PULL UP
5-12 reps
Form cue- Think about pulling your chest to the bar
CHIN UP
5-12 reps
Bring chin to the bar
Set 2 — 4X
Note- Perform one exercise within the rep range. Rest 30-60 seconds between rounds. Increase time if needed to allow for increasing weight.
EQUIPMENT
DUMBBELLS
BENCH/CHAIR
EXERCISES
8 reps SEATED SHOULDER PRESS
60 seconds Rest
SEATED SHOULDER PRESS
8 reps Heavy
Building each round. I’ll work up to 35lb DBs
I like to perform these on a back supported bench
Superset 3 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Increase weight each round if able in the Seated Row.
EQUIPMENT
SEATED ROW
DUMBBELLS
EXERCISES
12-15 reps SEATED ROW
15 reps LATERAL RAISE
30 seconds Rest
SEATED ROW
12-15 reps Moderate-Heavy
I’ll work around 70-90lbs
Sitting tall, row hand to ribs. Allow arms to fully extend before pulling.
LATERAL RAISE
15 reps Light to Moderate
I’ll use 10-12.5lb DBs
Maintain a soft bend in your elbows. Think about leading with your elbows and pinky fingers
Superset 4 — 3X
Note- Perform exercises back to back with no rest. Resting 30 seconds between rounds.
EQUIPMENT
CABLES
PLATES
EXERCISES
12-15 reps STRAIGHT ARM LAT PULLDOWN
8-12 reps at each weight UPRIGHT ROW DROPSET
30 seconds Rest
STRAIGHT ARM LAT PULLDOWN
12-15 reps Moderate
I’ll work around 60lbs
Maintain a soft bend in your elbows, pull down to the top of the thighs
UPRIGHT ROW DROPSET
8 reps with 45lb plate
8 reps with 35lb plate
12-failure reps with 25lb plate
Above is an example. Select load that allows you to maintain reps suggested.
Mini HIIT 5 — 3X
Note- Perform exercises back to back moving as quickly as possible. Rest little but as needed.
EQUIPMENT
BARBELL
DUMBBELLS
MAT
EXERCISES
10 reps SUPINE ROW
10 reps DEVIL PRESS
10 reps 4 MTN CLIMBERS + BLAST OFF
Repeat 3 rounds
SUPINE ROW
10 reps
Modify by bending legs and walking them in closer to you
DEVIL PRESS
10 reps Moderate
I’ll use 25lb DBs
Alternative- DB Thrusters or Push Press
4 MTN CLIMBERS + BLAST OFF
10 reps
Count each row
Alternative- Shoulder taps
Cooldown
SHOULDER STRETCH + HIGH ELBOW
30 seconds Alt sides
SHOULDER STRETCH WITH FORWARD FOLD
30 seconds
CAT COW
30 seconds
THREAD THE NEEDLE
30 seconds