Session 32 of 57
In Progress

Day 6 – Shoulders and Triceps

KaLinda June 2, 2022

Warm Up

Repeat 2 times – 30 seconds for each move

Towel Flossing

Arm Circles

Wrist Rotations

Squat into Rotation

Day 6 Demonstration Video

Perform each superset 4 times before moving on to the next superset.

Reps are given per set order.

For example, Arnold Shoulder Press – 15, 12, 12, 10 Reps means that set 1 is 15 reps, sets 2 and 3 are 12 reps each, and set 4 is 10 reps.

Circuit 1

Arnold Shoulder Press – 15, 12, 12, 10 Reps

Alternating Bicep Curl – 15, 12, 12, 10 Reps

Circuit 2

Seated Lateral Raise – 15, 12, 12, 10 Reps

Standing Barbell Curl – 15, 12, 12, 10 Reps

Circuit 3

Shoulder Get Ups – 15, 12, 12, 10 Reps

Bent Over Rear Delt Raises – 15, 12, 12, 10 Reps

Circuit 4

Alternating Front Raise – 15, 12, 12, 10 Reps

Preacher Curls – 15, 12, 12, 10 Reps

CARDIO: PYRAMID SPRINT INTERVALS

Warm Up: 5 Min @ 4.0 – 6.0

Work Set #1: Sprint 1 Min @ 6.0 – 7.0

RECOVER WALK: 2 MIN @ 3.5

Work Set #2: Sprint 2 Min @ 6.0 – 8.0

RECOVER WALK: 2 MIN @ 3.5

Work Set #3: Sprint 3 Min @ 6.0 – 8.0

RECOVER WALK: 2 MIN @ 3.5

Work Set #4: Sprint 2 Min @ 6.0 – 8.0

RECOVER WALK: 2 MIN @ 3.5

Work Set #5: Sprint 1 Min @ 6.0 – 8.0

RECOVER WALK: 2 MIN @ 3.5

Cool Down: 7 Min @ 4.0 – 6.0

Post Workout Recovery

Foam roll and stretch