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

Session 7 of 57

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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, Bent Over Row – 12, 12, 12 Reps means that each set is 12 reps.

Circuit 1

Seated Shoulder Press – 12, 12, 12 Reps

Dumbbell Kick Back – 12, 12, 12 Reps

Circuit 2

Bench Dips – 12, 12, 12 Reps

Lateral Raises – 12, 12, 12 Reps

Circuit 3

Tricep Push Ups – 12, 12, 12 Reps

Inch Worms- 12, 12, 12 Reps

Circuit 4

Shoulder Get Ups – 12, 12, 12 Reps

Bent Over Rear Delt Raises – 12, 12, 12 Reps

CARDIO SCHEDULE

Following your workout, perform 25-30 minutes of steady cardio.

Choose from the following:

Stairmaster

Elliptical

Spinning Bike

Treadmill

Jog / Running Outside

Jump Rope

Rowing Machine

Post Workout Recovery

Foam roll and stretch

8 Week Lifestyle Guide (Massy 2.0)

Additional Resources