Day 6 – Shoulders and Triceps

8 Week Lifestyle Guide (Massy 2.0) Day 6 – Shoulders and Triceps

Warm Up

Repeat 2 times – 30 seconds for each move

Towel Flossing

Arm Circles

Wrist Rotations

Squat into Rotation

Day 6 Demonstration Video

Perform each superset 3 times before moving on to the next superset.

Reps are given per set order.

For example, Standing Barbell Curl – 12, 12, 12 Reps means that each set is 12 reps.

Circuit 1

Alternating Seated Dumbbell Shoulder Press – 12, 12, 12 Reps

Standing Barbell Curl – 12, 12, 12 Reps

Circuit 2

Shoulder T Raises – 12, 12, 12 Reps

Concentration Curls – 12, 12, 12 Reps

Circuit 3

Inch Worms – 12, 12, 12 Reps

Weighted Arm Circles – 12, 12, 12 Reps

Circuit 4

Shoulder Get Ups – 12, 12, 12 Reps

Alternating Bicep Curls – 12, 12, 12 Reps

CARDIO SCHEDULE: ELLIPTICAL HIIT TRAINING (30 MINUTES)

There are many different elliptical trainers. This is based on the Precor elliptical which goes up to resistance level 20. Arc trainer can go up to 40+ resistance level.

Post Workout Recovery

Foam roll and stretch

8 Week Lifestyle Guide (Massy 2.0)

Additional Resources