DAY 1: Shoulders and Core

DAY 1: Shoulders and Core

 

Warm up: 2-3 rounds

10 resistance band shoulder circumductions

15 DB/cable internal rotations

5/arm plank up downs

 

Superset #1: x 3

12 BB Military Press in front and behind head

12 BB Upright rows

 

Superset #2: x 3

10/arm DB Lateral Raise with opposite arm isometric hold

10/arm DB Front Raise with opposite arm isometric hold

 

Superset #3: x3

12 Cable rope front raises

10/arm lying cable rear delt raises

 

Rope Circuit: 3 rounds

60 alternating rope slams

10 V-sits

20 rope sidewinders

15 toes crunches

15 rope arm circles

30 alternating plank hip taps

Category
November 2017, Workouts 2017