MONDAY GYM 9/30

MONDAY 

SHOULDER & TRICEP 

3 Rounds 

15 Reps - Cable Upright Row

10 Reps - Cable Rear Delt Face Pulls 

10 Reps - Pushups


3 Rounds 

10 Reps - Standing DB Shoulder Press

20 Reps - Side Lateral Raise 

30 Reps - Jumping Jacks 


TIMED HIIT CIRCUT 2 Rounds get your timer

40 Sec Work 10 Rest - DB Squat CLEAN and PRESS

40 Sec Work 10 Rest - Reverse Lunge w/ Alternating DB Press

40 Sec Work 10 Rest - Weighted Jumping jacks 





3 Rounds 

10 Reps EA - Single Arm Cable Lateral Raise

10 Reps - Cable Tricep Kickback

20 Reps - Wall Taps 


3 Rounds 

12 Reps - Assisted Dips  

12 Reps - Front Delt Plate Raise and Push

10 Reps - Push ups


HIIT 10 Min 

Treadmill 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!


TEXT ONLY 

3 Rounds

15 Reps - Cable Upright Row

10 Reps - Cable Rear Delt Face Pulls 

10 Reps - Pushups

3 Rounds

10 Reps - Standing DB Shoulder Press

20 Reps - Side Lateral Raise 

30 Reps - Jumping Jacks

TIMED HIIT CIRCUT get your timer 2 ROUNDS

40 Sec Work 10 Rest - DB Squat CLEAN and PRESS

40 Sec Work 10 Rest - Reverse Lunge w/ Alternating DB Press

40 Sec Work 10 Rest - Weighted Jumping jacks 


3 Rounds 

10 Reps EA - Single Arm Cable Lateral Raise

10 Reps - Cable Tricep Kickback

20 Reps - Wall Taps 

3 Rounds 

12 Reps - Assisted Dips  

12 Reps - Front Delt Plate Raise and Push

10 Reps - Push ups

HIIT 10 MIN  

Treadmill 1 min Fast Run 1 Min Walk 

OR 

You choice of HIIT!!