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
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
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)