Day 6 – Shoulders and Triceps

Warm Up

Repeat 2 times – 30 seconds for each move

Towel Flossing

Arm Circles

Wrist Rotations

Squat into Rotation

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.

Seated Shoulder Press – 12, 12, 12 Reps

Dumbbell Kick Back – 12, 12, 12 Reps

Bench Dips – 12, 12, 12 Reps

Lateral Raises – 12, 12, 12 Reps

Tricep Push Ups – 12, 12, 12 Reps

Inch Worms- 12, 12, 12 Reps

Shoulder Get Ups – 12, 12, 12 Reps

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

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

Foam roll and stretch