TUESDAY
SHOULDERS
Warm Up
20 Reps - Wall Taps
10 Reps - Wall Balls
10 Reps - Push ups
3 Reps
12 Reps - Incline BB Front Raises
12 Reps - Close Grip Upright Row
(you can use the barbell from above)
20 Reps - Jumping Jacks
HIIT 3 Rounds
1:30 Min - Tread Mill ALL OUT
8-10 Reps - Pushups
3 Rounds
15 Reps - From ground Cable Face Pulls
(keep hand high in and out, pull to forehead)
10 Reps - Cable Single Arm Rear Delt
10 Reps - Straight arm plank to side plank
3 Rounds
15 Reps - From Floor Laying Rope Front Raise
15 Reps - From Floor Laying Cable Rope Press
15 Reps - Jumping Cable Lunges
HIIT 2 Rounds
1:30 Min - Treadmill Run ALL OUT
15 Reps - Plank Jacks
3 Round
12 Reps - DB Shoulder Press
8-8-8 Reps - 3 Stage Bent over Rear Delt Fly
(perform 8 reps at each low, mid, high range)
8-12 Reps - Push Ups
HIIT 2 Rounds
1:30 Min - Treadmill Run ALL OUT
20 Reps - Jumping Jacks
Text Only
Warm Up
20 Reps - Wall Taps
10 Reps - Wall Balls
10 Reps - Push ups
3 Reps
12 Reps - Incline BB Front Raises
12 Reps - Close Grip Upright Row
(you can use the barbell from above)
20 Reps - Jumping Jacks
HIIT 3 Rounds
1:30 Min - Tread Mill ALL OUT
8-10 Reps - Pushups
3 Rounds
15 Reps - From ground Cable Face Pulls
(keep hand high in and out, pull to forehead)
10 Reps - Cable Single Arm Rear Delt
10 Reps - Straight arm plank to side plank
3 Rounds
15 Reps - From Floor Laying Rope Front Raise
15 Reps - From Floor Laying Cable Rope Press
15 Reps - Jumping Cable Lunges
HIIT 2 Rounds
1:30 Min - Treadmill Run ALL OUT
15 Reps - Plank Jacks
3 Round
12 Reps - DB Shoulder Press
8-8-8 Reps - 3 Stage Bent over Rear Delt Fly
(perform 8 reps at each low, mid, high range)
8-12 Reps - Push Ups
HIIT 2 Rounds
1:30 Min - Treadmill Run ALL OUT
20 Reps - Jumping Jacks
