Upper Body Strength : Triceps and Shoulders
Warm-Up Blocks
Bike Cardio Interval Training
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Cardio interval training and traditional cardio differ mainly in intensity and how the body uses energy.
Cardio interval training alternates between short periods of high or moderate intensity effort and periods of lower intensity recovery. This approach challenges the heart and lungs more efficiently, improves cardiovascular fitness, and helps burn more calories in a shorter amount of time. It also trains the body to adapt to changing demands, which can improve endurance and performance
LLT
Stationary Bike
| Set | Time |
|---|---|
| 1 | 15-20 min h:m:s |
This cardio workout will consist of alternating short intense bursts with brief recovery periods. Allows individuals to achieve significant benefits in shorter amount of time compared to traditional steady cardio workouts.
Interval 1: 4 minutes at 30 resistance: 1 minute at 40 resistance
Interval 2: 4 minutes at 30 resistance; 1 minute at 40 resistance
Interval 3: 3 minutes at 35 resistance: 45 sec at 45 resistance
interval 4: 3 minutes at 35 resistance: 1 minute at 45 resistance
Interval 5: 2 minutes at 40 resistance: 30 sec at 45 resistance
Interval 6: 1 minute at 45 resistance; 30 sec at 50 resistance
Cool Down: 2 minutes at 30 resistance
Workout Blocks
Tricep and Shoulder
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LLT
DB Skullcrushers
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 30 sec (h:m:s) |
| 2 | 20 | Light | Controlled | 30 sec (h:m:s) |
| 3 | 20 | Light | Controlled | 30 sec (h:m:s) |
LLT
Flat DB Bench Press
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 30 sec (h:m:s) |
| 2 | 10 | Moderate | Controlled | 30 sec (h:m:s) |
| 3 | 20 | Light | Controlled | 30 sec (h:m:s) |
| 4 | 10 | Moderate | Controlled | 30 sec (h:m:s) |
LLT
CABLE ROPE FACEPULLS
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 30s (h:m:s) |
| 2 | 20 | Light | Controlled | 30s (h:m:s) |
| 3 | 20 | Light | Controlled | 30s (h:m:s) |
LLT
Standing High Cable Row
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 30 sec (h:m:s) |
| 2 | 20 | Light | Controlled | 30 sec (h:m:s) |
| 3 | 20 | Light | Controlled | 30 sec (h:m:s) |
LLT
Seated Lat Pull-down Wide
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 30 sec (h:m:s) |
| 2 | 20 | Light | Controlled | 30 sec (h:m:s) |
| 3 | 20 | Light | Controlled | 30 sec (h:m:s) |
LLT
Machine Seated Dips [DF]
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 30s (h:m:s) |
| 2 | 20 | Light | Controlled | 30s (h:m:s) |
| 3 | 20 | Light | Controlled | 30s (h:m:s) |
LLT
Machine Pectoral Fly (Pec Fly) – Hammer Strength
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Light | Controlled | 30s (h:m:s) |
| 2 | 15 | Light | Controlled | 30s (h:m:s) |
| 3 | 20 | Light | Controlled | 30s (h:m:s) |