Shoulders and HIIT CARDIO! October 23, 2020

Shoulders and HIIT CARDIO! October 23, 2020

  1. Machine lateral raises 20, 20, 10, 10
  2. Machine lateral raises 5×5
  3. DB presses 4×8
  4. DB front raises 4×12
  5. Cable face pulls 4×10
  6. Barbell upright rows 4×12
  7. Cheerleader raises (as one arm those lateral raises, the other those a front raise. Alternate each rep) 4×12
  8. Touch up (back); wide grip lat pull downs 4×15
  9. Touch up (incline chest press) 4×12

CARDIO: 20 min HIIT & 30 min walk

HIIT

  1. Bike sprint:30 second sprint, 30 second slower (repeat 3x)
  2. Burpees (20)
  3. Sit ups (20)
  4. Walking lunges (10 each)
  5. Trx back rows (20)
  6. Box jumps (15)
  7. Sled pushes on treadmill (30 seconds)
  8. Sit ups
  9. …..
  10. Repeat until completing 20 minutes