5.20 Tuesday | Home
Warm Up
Push day. This includes shoulders, triceps and minor chest work. Optional LISS to reduce soreness from yesterday’s lower body session.
BODYWEIGHT WARM UP
3 minutes
Perform any form of cardio for 5-10 minutes. Get warm, break a sweat even
star stretch
30 seconds
Exhale as you reach opposite hand to opposite shin
arm swings
30 seconds
Alt top swinging arm
walkout
30 seconds
Hold plank for an extra count before reversing the motion
Set 1 — 4X
Note- Perform one exercise at heavy load. Rest 60 seconds between rounds. Be sure to perform warm up rest with warm up loads before beginning at your working weight.
EQUIPMENT
SEAT
DUMBBELLS
EXERCISES
8-12 reps SEATED SHOULDER PRESS
60 seconds Rest
Seated SHOULDER Press
8-12 reps
Go heavy. Control the eccentric (lowering) phase.
(Focus: Delts, minor triceps)
Superset 2 — 3X
Note- Higher reps. Perform movements back to back with 30 seconds rest between rounds.
EQUIPMENT
DUMBBELS
EXERCISES
10-15 reps SEATED LATERAL RAISE
10-15 reps FRONT RAISE (Option to alt arms)
30 seconds Rest
Seated LATERAL RAISE
10-15 reps Light-Moderate
Maintain a soft bend in your elbows as you raise weights to shoulder height
(Focus: Medial delts)
FRONT RAISE
10-15 reps Light-Moderate
I find these to be less awkward when I Alternate arms
(Focus: Front delts)
Triset 3 — 3X
Note- Higher reps. Perform movements back to back with 60 seconds rest between rounds.
EQUIPMENT
DUMBBELLS
LONG LOOP BAND
BENCH
EXERCISES
12-15 reps TRICEP PUSHDOWN LONG LOOP BAND
12 reps LYING TRICEP EXTENSION
12-Failure reps TRICEP DIPS
60 seconds Rest
TRICEP PUSHDOWN LONG BAND
12-15 reps
Chest tall, elbows remain near your sides. Press down to full extension.
(Pause at full extension for max contraction)
Alternative- Tricep kickback with dumbbells
LYING TRICEP EXTENSION
12 reps Moderate
Hinge only at the elbows, lowering the DBs towards the top of your temple
TRICEP DIPS
12-Failure reps
Press to full extension, walk feet in to modify or add weight to increase difficulty
Weighted Core Circuit 4 — 3X
Note- perform exercises one after another. Rest 30 seconds between rounds. Modify as needed whether its the movements or just the time/reps of each movement.
EQUIPMENT
MAT
DUMBBELL
EXERCISES
20 reps WEIGHTED RUSSIAN TWIST (10 each side)
12 reps HOLLOW HOLD SINGLE ARM CHEST PRESS each side
12 reps SINGLE LEG JACKKNIFE each side
30 seconds COMMANDOS
30 seconds Rest
WEIGHTED RUSSIAN TWIST
20 reps
Modify by removing the elevated surface
HOLLOW HOLD SINGLE ARM CHEST PRESS
12 reps each side (moderate)
Option to advance and hold a single DB
SINGLE LEG JACKKNIFE
12 reps each side
Extend that non working leg to increase intensity
COMMANDOS
30 seconds as quickly as possible
Alternate your leading hand. Think “up up down down”
Cooldown
SHOULDER STRETCH + HIGH ELBOW
30 seconds Alt sides
Chin and gaze remain up during both shoulder binds
shoulder stretch with forward hinge
30 seconds
Repeat sequence
thoracic rotation
30 seconds
Switch sides halfway
SUPINE SPINAL TWIST
60 seconds Each side
My absolute favorite stretch