Shoulders|Triceps

Focus on both the eccentric and concentric moments there is two directions to each movement.  


Warm Up

15 Reps - Shoulder Rotators 

10 Reps - Pushups

20 Reps - Bicycle Crunches 




Treadmill HIIT 2 Rounds 

2 Min - Treadmill Run

10 Reps EA - Standing Alternating DB Press 

(Take DB to treadmill area)




3 Rounds 

10-10-10 Reps - 3 Stage Tricep Pushdown

12 Reps - Rear Delt Rope Pulls 

12 Reps - Cable Crunch




Treadmill HIIT 2 Rounds 

2 Min - Treadmill Run 

5 Pushups 10 Full Range Laterals (x3)



3 Rounds 

10 Reps EA - Cable Single Arm Rear Delt Fly

10 Reps EA - Cable Tricep Kickbacks 

 20 Reps - Jumping Lunges




3 Rounds

15 Reps - Smith Machine Upright Row  

15 Rep - Reverse Skull Crusher /SM


30 Sec - Jump Rope w/o rope 




BONUS CORE

3 Rounds 30 rest between rounds

15 Reps - Cable Crunch 

12 Reps - Bosu Ball Roll Out

10 Reps - Bosu Ball Crunch




LISS Your Choice 20 Min 

( Heart Rate Between 140-155) 


Headline

Warm Up

15 Reps - Shoulder Rotators 

10 Reps - Pushups

20 Reps - Bicycle Crunches 

Treadmill HIIT 2 Rounds 

2 Min - Treadmill Run

10 Reps EA - Standing Alternating DB Press 

(Take DB to treadmill area)

3 Rounds 

10-10-10 Reps - 3 Stage Tricep Pushdown

12 Reps - Rear Delt Rope Pulls 

12 Reps - Cable Crunch


Treadmill HIIT 2 Rounds 

2 Min - Treadmill Run 

5 Pushups 10 Full Range Laterals (x3)

3 Rounds 

10 Reps EA - Cable Single Arm Rear Delt Fly

10 Reps EA - Cable Tricep Kickbacks 

 20 Reps - Jumping Lunges

3 Rounds

15 Reps - Smith Machine Upright Row  

15 Rep - Reverse Skull Crusher /SM

30 Sec - Jump Rope w/o rope

BONUS CORE

3 Rounds 30 rest between rounds

15 Reps - Cable Crunch 

12 Reps - Bosu Ball Roll Out

10 Reps - Bosu Ball Crunch

LISS Your Choice 20 Min 

( Heart Rate Between 140-155)