Get Those Shoulders and Tris POPPIN'!

People ask me how I get my shoulders....Here is a sample of what I do on my shoulder/Triceps/Ab day!


Yesterday's WOD
Shoulders/Triceps/Abs
~~~~~Plus~~~~~~~~
Taught 1 hour Kickbox Class

3 Rounds of each Circuit!

(DISCLAIMER: Weights will vary by individual. Do not try my weights! Test your own. Your last 2-3 reps should be very difficult)


3 Rounds of each Circuit!


CIRCUIT # 1:


Shoulder Press Machine Weight/Reps = 50, 60, 60/10 ,10 ,9
Triceps Ext. Machine W/R = 50, 60, 60/12, 10, 8
Decline Abs R= 15, 15, 15

CIRCUIT # 2

{Superset #1}
Barbell Overhead Press W/R = 50, 50, 50 / 10, 10, 8
Barbell Upright Row W/R = 50, 50, 50 / 10, 8, 10
{superset #2}
Bench Triceps Dip (feet on ball/plate in lap) W/R = 35, 35 ,35 / 16,16,16
Full plank Triceps Push-up R= 6, 5, 5
Bench Abs w/ Plate W/R = 25, 25, 25 / 25, 25, 25

CIRCUIT #3

Dumbbell Single lateral Raise W/R = 15, 15, 15 / 12, 12, 12
Dumbbell Single Triceps Kickback W/R = 15 ,15, 15 / 12, 12, 12
Incline Ab Leg Raise to 6" R= 12, 12, 12