Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Shoulder and Triceps Routine #1 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: CARDIO/AEROBIC/CONDITIONING EXERCISE EXERCISE TIME/DISTANCE/ NOTES INTENSITY/SPEED/CALORIES Cardio W-up 4-5 minutes medium intensity Any exercise that elevates heart rate (Jumping jacks, stairs, etc) (Treadmill/Bike/Jumping Jacks/Stairs/etc) If you choose to do your 30 min Metabolic Interval Training (MIT) routine on same day as Resistance Training (RT), perform at the end of the (RT) routine or 5+ hours before or after to get best results. WEIGHT, STRENGTH & RESISTANCE TRAINING EXERCISE WEIGHT SETS REPS MOVEMENT Hammer Shoulder Press Machine GROUP A >70 4 12 1. Put the proper amount of weight on machine. 2. Sit down on the machine seat. 3. Place hands on handle bar. 4. Push weight up by fully extending s straight up without locking elbows. 5. Slowly lower hands/weight back down without letting the weight rest at the bottom. 6. Repeat at a slow and controlled pace. Barbell Shoulder Press 50-70 4 12 1. Begin in standing upright position. 2. Hold a barbell at chin level, with hands shoulder width apart and palms facing up. 3. Press barbell up above head until s are fully extended. 4. Slowly lower barbell back down to chin level and repeat at a slow and controlled pace.
Dumbbell Circle Press 8-12 3 12-1. Begin in the standing upright position holding a dumbbell in hand. 2. Start with dumbbells at outer upper thigh level with pinkies facing in towards outer thighs. 3. Lift DB's out and up in a circular motion, bringing them a few inches apart overhead. Thumbs will be facing in at the top position of movement. 4. Slowly lower back down to starting position in a circular motion. 5. Repeat at a slow and controlled pace. Dumbbell Tricep Press 30-45 GROUP B 4 12 1. Begin lying down on your back on a flat bench. 2. Hold a dumbbell in hand with palms facing in throughout the entire set. 3. Begin with elbows bent and DB's just a few inches above outer chest level. elbows should be bent with your fores in at your sides/outer chest, instead of flaring out as you would with a chest press. 4. Fully extend both s simultaneously in order to push the DB's straight up. 5. Slowly lower DB's back down in a slow and controlled motion, keeping elbows in throughout the entire set. Repeat. Decline Tricep Push-ups BW 4 12-1. Begin in push-up position: Facing the floor, hands on floor with s fully extended. Your feet will be extended straight back behind you, with your toes up on a bench. 2. Hands (thumbs) should be no more than 3 inches apart and directly under shoulders. Keep all bodyweight on upper body throughout the entire set. 3. Keeping back flat and butt down, lower upper body towards the floor by bending elbows straight back as opposed to straight out. Try to keep should to elbow area as close to your sides/lats as possible. 4. Push body back up and repeat at a slow and controlled pace. GROUP C
Barbell Upright Rows 40-60 4 12 1. Begin in upright standing position. 2. With overhand grip and palms facing back towards your body, hold a barbell in front of thighs with s fully extended down. 3. Lift the barbell straight up to shoulder level, keeping your elbows bent and positioned in a high V. 4. Slowly lower back down to starting position and repeat at a slow and controlled pace. Tricep Rope Extensions 25-40 4 12-1. Hook a rope to the top setting of a cable/pulley machine. 2. Facing the machine, hold the rope with both hands on the "balls" of the rope. Start with elbows locked in at sides of body and hands at chest level. 3. Press/push the rope down while rotating wrists out laterally. 4. Raise back up to chest level. Repeat at a slow and controlled pace. Overhead Rope Press 25-40 4 12-1. Hook a rope on to the top setting of a cable machine. 2. Grip the bottom of the rope with both hands. 3. Turn around in order to be facing away from the cable machine, while holding the rope behind the head (with hands by the ball area of rope). You should be in a forward lunging position throughout the entire set. 4. Keeping from shoulder to elbow area of in a locked position, push rope forward. 5. Slowly bring rope back by bending the elbows. 6. Repeat at a slow and controlled pace. GROUP D Single Arm Dumbbell Lateral Raise -20 3 12 1. Stand upright holding one dumbbell in right hand at the side of right thigh. Place left hand on left hip. 2. Lift DB laterally to the right side of body with palm down throughout entire motion. 3. Slowly lower DB back down to outer thigh. 4. Repeat without using momentum.
Cable Lateral Raises (behind the back) 5-3 1. Hook a handle on the lowest setting of cable/pulley machine. 2. Position body lateral to the cable and slightly in front of it. With right hand, grip the handle behind your back and begin with handle just behind right glute area. Keep palms pacing in and down throughout the entire set. 3. Lift the handle out laterally (to the right side). Slowly lower handle back down and repeat with same at a slow and controlled pace. Plank pushup position down to fore position drop down first with you are using for laterals BW 3 1. Begin in the push-up position. Position both hands on the floor, left foot on the floor, and right leg straight up off of the floor throughout the entire set. 2. Drop right fore down to floor, followed by the left fore. 3. You will then push back up on right hand, followed by left hand, putting you back up in starting position. 4. Repeat with same leading hand for the entire set. Keep right leg up, back flat, and butt down throughout the entire set. Switch direction and leg the following set. GROUP E DB Rear Delt Open-ups in Push-up Position 8-12 3 12-1. Begin in the push-up position, facing the floor on hands and toes. 2. Hold a dumbbell with your right hand and raise DB up laterally by opening body up and twisting body to the right 180 degrees. You should stop the rotation when your s form a straight line. 3. Slowly lower DB back down to starting position by rotating body back to center. Do not rest DB on the floor and immediately repeat at a slow and controlled pace. 4. Repeat on same side for the entire set before switching sides.
Tricep Reverse Pressdowns (single ) > 3 1. Hook one handle to the top setting of a cable/pulley machine. 2. In standing position, hold the handle with a reverse grip/palm up in left hand. 3. Keep shoulder to elbow section of locked in at side throughout the entire set. Start with handle at chest level with elbow bent. 4. Push the handle down by extending left down towards the floor. Palms will now be facing forward. 5. Raise back up and repeat on same at a slow and controlled pace. OVERALL WORKOUT RATING (1-10) Perform exercise in GROUP A 1 time and then go back through to complete 3(6 if single sided) sets per exercise within that group. Do the same for GROUPS B, C, D, and E. *** HIGHLIGHTED EXERCISES: These are single sided exercises that should always be performed as follows: WORKOUT NOTES: 1. Perform the highlighted exercise on either the right or left side/leg/ for the specified number of repetitions. YOU DO NOT HAVE TO START ON THE SIDE SPECIFIED IN PHOTO/MOVEMENT! 2. Move to the next highlighted exercise WITHIN THE SAME GROUP and perform this exercise on the same side/leg/ as previous for the specified number of repetitions. 3. If there is a third highlighted exercise within the same group, perform on the same side/leg/ as previous for the specified number of repetitions. 4. Move back to the first highlighted exercise and perform on the opposite side/leg/ for the specified number of repetitions. 5. Perform the remaining highlighted exercises within the same group on this opposite side as well. 6. Perform 3 sets on side/leg/ totaling 6 sets per highlighted exercise.