MTRW: Lean Shoulder Power

Happy Monday. Our second week into the 3 month training. I hope you enjoyed the workouts and are ready for more. Here is a killer shoulder workout. Have fun.

Warm up for 5-10 min.

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Pull-ups  (max reps)
  • Step-ups

Superset 2:

  • Bosu ball push-ups  (max reps)
  • Bosu jump over squat

Superset 3:

  • Military press
  • Lateral sprint drill*

Superset 4:

  • Standing lat push-down
  • Front high kicks

Superset 5:

  • Reverse fly on a stability ball
  • Hurdle Hop

Superset 6:

  • Low pulley row
  • Bench hop overs

Abs Bonus:

Set your Gymboss inerval timer for 2 intervals (10 sec & 60 sec) and 8 rounds total. Perform exercises in a super set back-to-back with 10 sec rest in between.

  • Stability ball weighted crunch
  • Stability ball pike

Exercise Breakdown:

Lateral sprint drill: Set marks with two objects about 20 feet apart on the ground. To begin, drop one knee (gently) and touch one of the marks. Power up, run to the other mark, drop down on your other knee and touch the mark. Repeat.

Do not forget to stretch and have your post-workout power shake to fuel those muscles.

I hope you enjoyed this post. Have a great day.


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