Training Program

Shoulders + Core + HIIT

Regular workout

Regular workout

Created by Danny Kennedy on 9 Dec 2022, last updated on 9 Dec 2022.

est. 1h 5m

Equipment

battle-ropes

Battle ropes

cable

Cable

dumbell

Dumbbell

medicine-ball

Medicine ball

Pec/Shoulder Stretch
45 sec
Relaxed hand, thumb to the roof, rotate away from the band
Lat Stretch
45 sec
Relaxed grip
Shoulder Mobility Stretch
45 sec
Relax hand, let the band stretch you out, come out of this one slowly
Standing barbell overhead press
4 sets x 8
Rest 90 sec between sets
DB Arnold Press
3 sets x 12
Rest 60 sec between sets
Superset of 4 sets
Cable Single Arm Front Raise
15
1) Stand upright holding a handle at your side with your arm straight.
2) Raise the handle up in front to shoulder height, keeping your arm straight.
3) Lower back to the start position and repeat, keeping your back flat and arm straight throughout.
4) Complete all reps on one side before switching to the other side.
DB Lateral Raise
15
Incline Bench Reverse DB Fly
15
Rest for 90 sec
Repeat new set
Superset of 3 sets
Hanging Knee Raise
10
Russian Twist.
50
Weighted Sit Up
10
Rest for 60 sec
Repeat new set
Superset of 5 sets
Deadball Slam
10,8,6,4,2 (1 set of each rep range, KNEELING)
Battle Rope Alternating Wave
50,40,30,20,10 seconds *1 set of each time
1) When performing this exercise, you’re gonna be sending opposing waves down the rope.
2) One hand will be coming up as the other down.
3) Then switching back and forth really fast.
4) You’ll want to set yourself in a squat so that you’ll have a solid base, and then really move your arms as fast as you can.
Rest for 90 sec
Repeat new set

Pec/Shoulder Stretch

Relaxed hand, thumb to the roof, rotate away from the band

Lat Stretch

Relaxed grip

Shoulder Mobility Stretch

Relax hand, let the band stretch you out, come out of this one slowly

Standing barbell overhead press

DB Arnold Press

Cable Single Arm Front Raise

1) Stand upright holding a handle at your side with your arm straight. 2) Raise the handle up in front to shoulder height, keeping your arm straight. 3) Lower back to the start position and repeat, keeping your back flat and arm straight throughout. 4) Complete all reps on one side before switching to the other side.

DB Lateral Raise

Incline Bench Reverse DB Fly

Hanging Knee Raise

Russian Twist.

Weighted Sit Up

Deadball Slam

Battle Rope Alternating Wave

1) When performing this exercise, you’re gonna be sending opposing waves down the rope. 2) One hand will be coming up as the other down. 3) Then switching back and forth really fast. 4) You’ll want to set yourself in a squat so that you’ll have a solid base, and then really move your arms as fast as you can.

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