Workout Schedule – January
Week 3 – Day 3 – Triceps and Shoulders
WARM UP:
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
SUPERSET 2
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
FINISHER
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.