12.1 Friday | Gym UB shoulders
Todays is isolated Shoulders
Let’s get started!
Warm Up
WALKING WARM UP
5 minutes
ARM SWINGS
30 seconds
Alt Top Arm
PULL APART LONG BAND
30 seconds
Pull the band to the chest
LONG BAND DISLOCATIONS
30 seconds
Superset 1 — 3X
Note- You are going to superset 1 exercise with 10 seconds rest between. Perform 3-5 reps as heavy as possible followed by 10 second rest. Next perform 10 reps with a moderate to light load, you’ll know you have the correct load if 10 reps feels very challenging.
Rest 60 seconds repeat
EQUIPMENT
BACK SUPPORTED BENCH
DBs
EXERCISES
3-5 reps SEATED OVERHEAD PRESS Heavy as possible
10 second rest
10 reps SEATED OVERHEAD PRESS Moderate
60 second rest
SEATED OVERHEAD PRESS
3-5 reps HEAVY
I’ll aim to use 35lb DBs
SEATED OVERHEAD PRESS
10 reps Moderate
I’ll use 20-25lb DBs and try to maintain. This will feel heavy after completing those previous reps.
Set 2 — 3X
Note- Perform one exercise resting 60 seconds between rounds
EQUIPMENT
DUMBBELLS
EXERCISES
10-12 reps BENT ARM LATERAL RAISES
60 seconds Rest
bent LATERAL RAISE
10-12 reps Moderate to Heavy
I’ll use 20-25lbs
With the bend elbows you should be able to lift heavier loads
Superset 3 — 3X
Note- Perform exercise one after another with little to no rest between. Rest 30 seconds between rounds
EQUIPMENT
DUMBBELLS
BENCH OR MAT
EXERCISES
12 reps CHEST FLY
12-16 reps CLOSE GRIP CHEST PRESS
30 seconds Rest
CHEST FLY
12 reps Moderate
I'll use 15-20lb DBs
Keep elbows and wrists on the same plane.
CLOSE GRIP CHEST PRESS
12-16 reps Quick reps
I’ll use 20-25lb DB
Lower elbows down to your sides.
Superset 3 — 3X
Note- Perform exercises one after another with no rest between. Rest 30 seconds between rounds. Repeat 3x.
EQUIPMENT
EZ BAR
EXERCISES
12-15 reps UPRIGHT ROW EZ BAR
30 seconds SINGLE WEIGHT FRONT RAISE
30 seconds Rest
UPRIGHT ROW EZ BAR
12-15 reps Moderate load
I’ll use a 35-40lb bar
SINGLE WEIGHT FRONT RAISE
30 seconds
Mini HIIT Circuit 4 — 5X
Note- This is a sprint circuit. You’ll complete 5 rounds as quickly as possible. Resting as little as possible.
EQUIPMENT
SINGLE DB
MAT
EXERCISES
5 reps MAN MAKERS
5 reps BURPEE
10 reps GORILLA BURPEE
MAN MAKERS
5 reps
I’ll use a 20-25lb DBs
BURPEE
5 reps
Modify by removing the push up and or stepping up and down vs jumping.
GORILLA BURPEE
10 reps
Hands stay planted as feet jump in to the outsides of the hands.
Cooldown
I like to cooldown with a stretch and then move into a slow foam roll session. I work through any additional soreness, find those tender spots and move an inch above and below.
SHOULDER STRETCH + HIGH ELBOW
60 seconds alt arms
Keep your chin up as you fold one arm behind your head.
SHOULDER STRECH WITH FORWARD FOLD
30 seconds
At the bottom of the stretch breathe and allow your arms to lower closer to the back of your head.
CAT COW
30 seconds
Inhale as you arch up, hold that breathe at the top. Hold that rounded spine, then exhale as you move through center into a loose belly position.
THREAD THE NEEDLE
30 seconds each side