Arms/Shoulders

Some more strength focus....something you should be familiar with from a few months ago to get into it.

Warm up properly, no shortcuts to spend time looking in the mirror.
Warm up/ Pre-hab as you are familiar with.

-Shoulders & Arms

Part A: 2 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
TRX Shoulder Press  --Place your feet in the TRX, as if you are doing a push up - but shorten the straps to increase the angle so your feet are slightly higher than your head -this moves your body weight towards the shoulder. Increase the angle to increase the difficulty. Walking your hands backwards also increases the angle, but be careful not to go too far and lose control of your core stability (you will tip over). Aim for 8 reps and adjust the angle accordingly.
Upright BB Row
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Group 2:
1/4 Laterals 3 sets of 10 reps 2 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 2 sets of 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
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Group 3:
Diamond Push-ups -2 x 10
Skull Crushers, 1 Dumbell per arm, -2 sets x 10 reps -move elbow towards head for increased difficulty
Dips -use the squat rack attachment, not the bench
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Group 4:
Down the rack -2 sets, 6 reps per set
Alternating Hammer Curls -2 x 8 reps sets
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
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Part B:
Tabata on bike.

Part C:
ABS:
Follow the same video from last week. Core…. see video. -Credit to Chris Wilson from www.criticalbench.com




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Cool Down, Stretch! Water....