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
- High kicks
- Pull-ups assist machine
- Standing uni-lateral low puller shoulder press
- Hill taps
- Swiss ball chest press
- Toe taps
- Wide-grip lat pulldown
- High knees
- Bent-over row
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.
Esse Libere Fitness – Free To Be Fit