Shoulders and Calves

Shoulders

  1. Seated or standing barbell military press –  warm up sets(check out my previous post for the warm up) and then 3 working sets of 9-12 reps
  2. Side lateral raise – 3 working sets 9-12 reps
  3. Bent-over rear delt raise –  3 working sets of 9-12 reps

Calves

  1. Leg press calf raise – 3 sets of 8-10 reps
  2. Donkey calf raise – 3 sets of 8-10 reps

Let me know how you like this. Remember this is about lifting as heavy as you can, therefore have a spotter if you need one, and push yourself.

 

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Triceps/cardio/shoulders

Today’s work out of the day consists of working out upper body. These work outs are easy to do and don’t reallt require a spotter.
1) Tricep Kickbacks 3 x 12

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2) Triceps Cable Pressdown 3 x 12

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Make sure to keep your elbows in with this one. Inside but don’t use your body to help only your triceps.

3) Tricep Dips 4 x 10

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4) Lying Barbell Tricep Extensions 3 x 12

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With this work out you can choose to use a barbell but you can also use dumbbells if it’s easier.
5) Push-ups 3 x 15

These are pretty self explanatory, if regular push ups are too hard you can do push ups with your knees on the floor.

6) Arnold Press 3 x 12
This is one of my favorites. These are a little hard to get so I posted a video.

Lastly do a 45 min incline on treadmill at 21 incline and 3 mph.

Enjoy! And remember these are Bella Falconi’s routine I just changed a few work outs.