Chest|Shoulders
Warm Up
10 Reps - Ball Pushups
10 Reps - Wall Balls
10 Reps EA- Plank Front Raises
3 Reps
12 Reps - BB or DB Incline Press
12 Reps - Incline BB Front Raises
20 Reps - Light Side Lateral Raises
HIIT 3 Rounds
1:20 Min - Tread Mill ALL OUT
8-10 Reps - Pushups
3 Rounds
15 Reps - Decline DB Fly
10 Reps EA - DB Front Delt Raises
10 Reps - Straight arm plank to side plank
3 Rounds
15 Reps - High Cable Fly
15 Reps - Low Cable Fly
10 Reps - Rear Delt Rope Pulls
(hold contracted or back for 3 sec)
HIIT 2 Rounds
1:30 Min - Treadmill Run ALL OUT
15 Reps - Plank Jacks
3 Round
12 Reps - DB Shoulder Press
10 Reps - Seated cable Front Raise
(Bring dumbbells to cables)
8-12 Reps - From Floor laying cable rope press
(use a comfortable weight, steady motion from chest to press)
HIIT 2 Rounds
1:30 Min - Treadmill Run ALL OUT
20 Reps - Jumping Jacks
Text Only
Warm Up
10 Reps - Ball Pushups
10 Reps - Wall Balls
10 Reps EA- Plank Front Raises
3 Reps
12 Reps - BB or DB Incline Press
12 Reps - Incline BB Front Raises
20 Reps - Light Side Lateral Raises
HIIT 3 Rounds
1:20 Min - Tread Mill ALL OUT
8-10 Reps - Pushups
3 Rounds
15 Reps - Decline DB Fly
10 Reps EA - DB Front Delt Raises
10 Reps - Straight arm plank to side plank
3 Rounds
15 Reps - High Cable Fly
15 Reps - Low Cable Fly
10 Reps - Rear Delt Rope Pulls
(hold contracted or back for 3 sec)
HIIT 2 Rounds
1:30 Min - Treadmill Run ALL OUT
15 Reps - Plank Jacks
3 Round
12 Reps - DB Shoulder Press
10 Reps - Seated cable Front Raise
(Bring dumbbells to cables)
8-12 Reps - From Floor laying cable rope press
(use a comfortable weight, steady motion from chest to press)
HIIT 2 Rounds
1:30 Min - Treadmill Run ALL OUT
20 Reps - Jumping Jacks
