Workout Schedule – January

Week 3 – Day 3 – Triceps and Shoulders


Jump Rope – 1 minutes

DB lateral raises – (5 lbs. (super LIGHT WEIGHT) 20 reps, 5-6x or until your shoulders feel warm

Superset 1

Barbell shoulder press – 10 reps

Tricep barbell circuit – 4 sets of 10 reps

Using a barbell, 10 skull crushers, 10 overhead extensions, 10 close grip press.

Military DB seated press – 10 reps, 3-4x

sitting down holding two DB’s with your elbows out at a 90 degree, press up and down.

Cardio burst:

Jump Rope – 3 minutes


Single arm tricep kickback – 10 each arm

Holding a DB or small plate perform a tricep kickback on each arm.

DB upright rows – 15 reps, 4x

Cardio burst:

Jump Rope – 3 minutes


DB lateral raises – 10 reps

Tricep push ups – 10, 5-6x or until failure

Grab two DB and place them on the ground in a triangle position, with your hands on the DB perform a push up on your toes or knees if needed.