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Week 15 Day 3 Exercise 0 Warm Up Shoulders
2-3 rounds of:
30 Shoulder pull aparts
10 single arm weighted circles- right arm (light weight 3 – 5 pounds)
10 single arm weighted circles- left arm (light weight 3 – 5 pounds)
10 single arm strict press with 3 second slow count on descend – right arm
10 single arm strict press with 3 second sl...
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Week 15 Day 3 Exercise 1 Seated Barbell Strict Press
5 sets
15 light reps
12 heavier reps
10 reps with 3 second slow count on descend
8 heavier reps with 3 second slow count on descend
8 heavy reps (no slow count)Note: Increase weight each set if possible, pay attention to the slow count tempos, rest 90 seconds between sets.
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Week 15 Day 3 Exercise 2 Shoulder Front Raises and Latteral Raises
3 sets
Set 1 24 alternating shoulder front raises, immediately follow with 10 full rep into 1/2 rep lateral raises (1 rep = 1full range of motion rep into 1/2 rep)
Set 2 20 alternating shoulder front raises, immediately follow with 10 full rep into 1/2 rep lateral raises (1 rep = 1full range of ... -
Week 15 Day 3 Ex 3 Hammer Curls Into Negative Bicep Curls and Tricep Push Down
3 sets of 15 hammer curls into descending bicep curls with 3 second slow count, immediately follow with 30 tricep pushdowns
Note: You may use a cable machine if at the gym for the tricep push downs or a resistance band if at home. Rest 75 seconds between sets.
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Week 15 Day 3 Exercise 4 Conditioning Chipper Style
“The Chipper”
For time (1 round)
60 mountain climbers
50 Russian Kettlebell Swings
40 hops over dumbbell
30 push ups (modification: either knee push up, inclined push up or wall Push up)
20 push press
10 squat cleansNote: Move from one movement to the next with little rest or no rest in between...
