SS=Superset when one set of an exercise is performed directly after a set of a different exercise without rest between them.
WARM-UP & STRETCH
-50 Butt Kicks
-50 High Knees
-10 Alternating Forward Plate Windmills (5 each arm)
-10 Alternating Backward Plate Windmills (5 each arm)
-10 Alternating Front & Lateral Raise
-15 Standing Arm Slide on Wall (Back against the wall)
WORKOUT
-Dumbbell Shoulder Press 3x8
-SS Sitting Dumbbell Shoulder Press ISO Hold 3x10
-Dumbbell Shrug 4x10
-SS Barbell Shrug 3x15
-Alternating L Raise 3x10
FINISHER: Plank Burpees 15
Target Muscles: Shoulders, Traps, Core. Additional muscles targeted by finisher: Arms, Chest, Quads, Calves, and Glutes.
SS=Superset when one set of an exercise is performed directly after a set of a different exercise without rest
*WORKOUT*
-Underhand Barbell Row 4x10 (Each Side)
-SS: Weighted Full Sit up 4x15
-Overhead Barbell Scissor/V-Out/6inch Hold 4x10/10/10 sec
-SS: Barbell Ab Roll 4x10-12
-Barbell Side Bend 3x10
Target Muscle: Core.
SS=Superset when one set of an exercise is performed directly after a set of a different exercise without rest between them.
*Stretch before workout*
*WORKOUT*
-Plank 4x1min
-SS: Push-Up 3x20
-Stairs 3x6-8 times (up/down=1)
-SS: Jump Rope 3x1min
-E-Z Bar Strict Curl 5x5
-SS: Tricep Extension 5x5
-Dumbbell ISO Curl 5x30sec
-Hammer Curl Finisher 3x20
-SURPRISE: Burpee
Target Muscles: Abs, Bicep, Brachialis, Brachioradialis, Calf, Chest, Deltoid, Forearm, Hamstring, Serratus Anterior, Tricep, and Quads.
SS=Superset when one set of an exercise is performed directly after a set of a different exercise without rest between them.
1RM= One-rep Max is the amount of weight you can lift once for an exercise. You can check your 1RM by CLICKING HERE.
*Perform each stretch for 20-30 seconds*
-Standing Bicep Stretch
-Bicep Wall Stretch
-Wrist Extension & Flexion Stretch
-Bent-Arm Wall Stretch (For Chest)
-Extended Child’s Pose on Fingertips Stretch
*WORKOUT*
-Bench Press 70% 1RM (Complete 2-3 warm-up sets) 3x8
-SS: Hammer Curl 3x10-12
-Incline Dumbbell Fly 3x10-12
-SS: Preacher Curl 3x10
-Incline Push-Up 3x12
-SS: E-Z Bar Strict Curl 3x8
-Wrist Roller/Wrist Curl 3x8-10
-SS: Hanging Leg Lift 3x20
Target Muscles: Bicep, Brachialis, Chest, Core, Forearm, and Wrist.
Hold each stretch for 20-30 seconds
Straight arm stretch: You should feel it pulling in your shoulder & back. Then switch and then reverse for chest stretch.
Tricep stretch: Raise your arm then let your hand rest on your back, then take opposite hand to push your elbow down to stretch the tricep.
Wrist extension stretch: Arm and palm up then bend fingers down with opposite hand.
Standing bicep stretch: Clasp your hands behind your back and slowly raise your arms until you can’t anymore and hold.
Front raise: Don’t bring weight above your shoulder plane. Lower weight down, don’t just let gravity take it down. Nice and slow and controlled. Lower the weight if necessary.
Lateral raise: Elbows slightly bent, don’t bring the weight above your shoulder plane.
Bicep curl: Keep elbows in, slow and controlled.
Bicep Curl ISO hold: This is the ultimate arm blaster. Holding the dumbbell frozen in a fixed, bent arm position. This position increases the time the muscle is under tension.
Hammer curls: Elbows in, no swaying & squeeze the dumbbell tight. Hammer curls are so important because it allows you to gain additional strength to two other muscles that usually won’t get worked by traditional “bicep curls...” your brachialis and brachioradialis.
This workout routine's target muscles are as follows: Calves, Core (abs)/Obliques, Glutes, Quads, Hamstrings, Chest, Shoulders, Triceps, and Lats.
If you enjoy this workout (or hate it), please let me know! I welcome all feedback...to my email, IG, and/or FB.
This workout routine's target muscles are as follows: Chest, Core (abs)/Obliques, Biceps, and Forearms.
If you enjoy this workout (or hate it), please let me know! I welcome all feedback...to my email, IG, and/or FB.
This workout routine's target muscles are as follows: Back/Lats, Shoulders, Chest, Core (abs), Traps, Biceps, Triceps, Glutes, and forearms.
If you enjoy this workout (or hate it), please let me know! I welcome all feedback...to my email, IG, and/or FB.
This workout routine's target muscles are as follows: Back, Shoulders, Chest, Core (abs), Traps, Triceps, Quads, Glutes, Hamstrings, Forearms, and Adductor Magnus (Inner Thigh).
If you enjoy this workout (or hate it), please let me know! I welcome all feedback...to my email, IG, and/or FB.
-Fitness Program, Free workout!