Hooray!! Last workout of the week - once again, HIIT and then heavy lift for just one body part - SHOULDERS - gonna hit them from all angles!
I hope you enjoyed this format for the strength training - I thought it would change it up a bit as you've been doing 2 day splits for the last 8-10 weeks. This is a good time to add a little variation into the program to make sure your muscles don't plateau.
QUICK HIIT - go thru 3x
5 Burpees without Pushup
10 Jump Squats
20 Jump Lunges
40 Mountain Climbers
20 Weighted Russian Twists
10 Weighted Full Sit-Ups
5 Around the World V-Ups
SHOULDER WORKOUT
Go thru the circuit 3x - make sure you take at least 30 seconds break between each set/exercise to make sure your shoulders can recover before they have to work again in the next set.
Seated Overhead Press - palms face forward - medium weight - 12 to 15 reps
Standing Double Arm Side Raise - palms face eachother - light/medium weight - 12 to 15 reps
Standing Alternating Hammer Front Raise - palms face eachother - light weight - 10 to 12 reps each arm
Seated Bent Over Rear Delt Fly - chest to thighs, arms down by your side, palms face back, elbows slightly bent - light weight - 10 to 12 reps
TRAIN WITH INTENTION!
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