Thursday, January 16, 2014

Thursday- shoulder attack workout

Hey guys,
Todays workout is all about building those boulder shoulders!

Workout: Shoulders. Perform 10 burpees between each set for superset 1 and 2. Superset 3 and 4 perform 20 jump squats between each set! Keep that heart rate up and burn those calories! 

Superset 1: 4 sets x 12 reps
-Side lateral raise with cable (set at 5-10 pounds)
-Front raise using cable and rope (15-20 pounds)

Superset 2: 4 sets x 10 reps
-Alternating side and front raise with dumbbells (10 pounds)
-Upright row with bar (40 pounds)

Superset 3: 4 sets x 12 reps
-Arnold press (25 pounds for first two sets, 20 pounds last two sets)
-Standard seated shoulder press (25 pounds)

Superset 4: 4 sets x 8 reps
-Bosu ball pushup
-Alternating punches with 10 pound weights

Cardio:
15 minutes on the stair stepper 

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