MTRW Focus: Lean, Strong, and Sexy Shoulders

Hi guys, I just posted the plan for next three months and today is the first day of the workout to make sure I can pass the RKC kettlebell instructor test in May. But also this is a great way to change up your workout and get those slacking body-part up to speed. I noticed that all of us have some body part that we persistently ignore just because it is hard to train. Like, I am not a big fan of triceps or glute workout. It requires so much concentration but no more excuses. Research actually shows it is recommended to devote two day to the body part that is slacking behind which in turn make you stronger in the long run.

Anyway, here is your today’s workout:

Perform 4 sets of each superset exercises back-to-back 20-25 reps with the exercises that use weights. All body-weight exercise are done with max effort – max reps. The second exercise in a superset is done to develop cardio-strength so perform that exercise for 1 min.

Superset 1:

  • Pull-ups (max reps)
  • Jump squats – 1 min

Superset 2:

  • Lat pull-down – 20-25 reps
  • Jumping Jacks – 1 min

Superset 3:

  • Reverse pull-ups (max reps)
  • Skater – 1 min

Superset 4:

  • Pull-up assist – 20-25 reps
  • Walk-up the wall – 1 min

Superset 5:

  • Chest press – 20-25 reps
  • Skater– 1 min

Abs Bonus Round:

  • Russian twist with a medicine ball – 4 set x 30 reps

Stretch and enjoy your a protein shake (1 scoop low-sodium protein powder of your choice) with Flaxseeds (1 tbsp) and Oat Bran (1 tbsp). Have a great day. I will be posting Peak Optimal Performance Lifestyle – Nutrition guidance to help you power up your wokrout and your day. So check it out.

One thought on “MTRW Focus: Lean, Strong, and Sexy Shoulders