TUESDAY GYM 6/15
TUESDAY
SHOULDERS
3 Rounds
10-10 Reps - 10 Half to 10 Full rep side lateral
(Go heavy on half and drop weight if needed)
10-12-15 Reps - Push ups
4 Rounds
8-10-12-20 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
20 Reps or AMAP - Pushup to single arm front Riase
20 Reps - Weighted star Jumps
20 Reps - Prone floor shoulder press
3 Rounds
15 Reps - From ground Cable Face Pulls
(keep hand high in and out, pull to forehead)
10 sec hold 10 Reps - Iso Front DB Hold to Side lateral
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!!
