MTRW: Popping Shoulders

Hi guys,

We are in the last week of our 1st phase – Endurance Building – part one of the 3 month lean strength plan. So here is our popping shoulders and strong back routine for Monday. Enjoy.

War up | 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
  • High kicks

Superset 2:

  • Pull-ups assist machine
  • Carioca

Superset 3:

  • Standing uni-lateral low puller shoulder press
  • Hill taps

Superset 4:

  • Swiss ball chest press
  • Toe taps

Superset 5:

  • Wide-grip lat pulldown
  • High knees

Superset 6:

  • Bent-over row
  • Snowboarder

Abs Bonus Round:

Set up your Gymboss timer for 4 double rounds | 10 sec rest and 50 sec work

  • Decline reverse sit-ups

Stretch and enjoy your post-workout power snack.

Have a great day.


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