7 supersets, 60 minutes. You got this.
Time: 60 minutes
Type of Workout: Strength and muscle endurance
Body Target: Upper body with a focus on shoulders
The following sets are all supersets. This means that you complete the exercises straight through, with no rest between sets. Compete 3 sets of the following superset: - Seated singe arm shoulder presses on smith machine, 10 reps each arm - Standing single arm dumbbell press, 10 reps each arm Complete 4 sets of the following superset: - Seated shoulder presses on smith machine (regular grip, wide grip, and narrow grip), 5-10 reps each grip - Push ups for 5-10 reps Complete 3 sets: Land mine squat shoulder press with alternating hands, 20 reps total Complete 3 sets: Shoulder raises with rope cable attachment, 10 reps Complete 3 sets: - Straight bar face pulls, 10 reps - Bent over rear dumbbell delt raises, 10 reps - Around the worlds, 5-10 reps Complete 4 sets: - 50 jump rope - Battle ropes: 10 reps arms together; 10 reps pulling from middle to outer right corners (see video); 20 reps total alternating arm rope slams (10 reps each arm) Complete 4 sets: - Dynamax ball slams, 10 reps - Dynamax ball push ups, 10 reps - Shoulder taps, 10 taps total VIDEO 1st clip: Seated single arm shoulder press on smith machine (ensure you get full range of motion) 2nd clip: Standing single arm dumbbell press 3rd clip: The entire circuit of face pulls, rear delt raises, and around the worlds 4th clip: Battle rope circuit beginning with arms together, pulling from the center to upper right direction, and finishing with alternating single arm slams **Note that almost all the clips are sped up 2X the speed, take these exercises slow and controlled and really focus on that mind to muscle connection!**
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