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