TUESDAY GYM 5/21

TUESDAY 

SHOULDERS 

3 Rounds 

20 Reps - Wall Taps 

10 Reps - Wall Ball Burpee

10 Reps - Push ups 


3 Rounds 

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 - Front Delt Plate Raise and Push

15 Reps - Jumping Cable Lunges



3 Rounds 

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 10 Min 

Treadmill 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!


TEXT ONLY 

3 Rounds

20 Reps - Wall Taps 

10 Reps - Wall Ball Burpee

10 Reps - Push ups


3 Rounds

12 Reps - Incline BB Front Raises 

12 Reps - Close Grip Upright Row

(you can use the barbell from above)

20 Reps - Jumping Jacks 


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 - Front Delt Plate Raise and Push

15 Reps - Jumping Cable Lunges


3 Rounds 

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 10 MIN  

Treadmill 1 min Fast Run 1 Min Walk 

OR 

You choice of HIIT!!