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Weighted, Body Weight & Beast-Mode Exercises 

M1-D24: Focus SHOULDERS with Core

"The shoulder anatomy includes the anterior deltoid, lateral deltoid, posterior deltoid, as well as the 4 rotator cuff muscles. Each deltoid muscle has three “heads,” or distinct parts: the anterior, lateral and posterior deltoid heads."

"The anterior deltoid is located on the front of your shoulder. It is the part of the shoulder that borders the chest muscles. Its main function is shoulder flexion, which is characterized by raising your upper arms up to the front and overhead. The lateral deltoid is located on the outside of your shoulder. This is the deltoid head that, if highly developed, gives the effect of having very broad shoulders, as well as the “capped” shoulder look."

"The posterior deltoid is located on the back of your shoulder. Its main function is shoulder extension, which is characterized by pulling your upper arms backward and bringing your shoulder blades together. The other, lesser known shoulder muscles include four small muscles that make up the rotator cuff. These muscles aren’t as visible as the deltoids, but they are equally (if not more) important." By - Alex Kingofthegym.com

Month 1 : Day 24

M1-D24

Choose Your Workout: Weighted, Body Weight or Beast-Mode

PERFORM EXERCISES FROM TOP TO BOTTOM  AND REPEAT FOR 3 TOTAL ROUNDS

COMPOUND/SUPER/QUICK SETS ARE DONE BACK-TO-BACK WITH LITTLE TO NO REST

ROUND ONE (R1)=12REPS, R2=10 REPS, R3=8 REPS

60 SECOND BREAK BETWEEN SETS

*Click on "Show Me The Exercise" button for a tutorial*

Workout Option - 1

Exercise/Repetitions 

Weighted - 3 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Compound Set 1

Military Press Seated(Dumbbell)

12/10/8

Lateral Raise (Cable)

12/10/8

60 Second Break
Quick Set 2

Single Leg Jack Knife

15 -20

Rear Delt Row Barbell

12/10/8

60 Second Break
Superset Set 3

InclineShrugs (Dumbbell)

12/10/8

Front Raise Barbell

12/10/8

60 Second Break
Quick Set 4

Plank Up Downs

15-20

Twisting Overhead Press

12/10/8

After 3 Rounds of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 3 Total Rounds 

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Quick Set 1

Crab Walk 

1 Min

Plank Raise, Tap, Crunch

7-10

60 Second Break
Superset Set 2

Push Back Push-ups

7-10

Sheet Row

12/10/8

60 Second Break
Quick Set 3

Single Leg Jack Knife

15-20

InclinePike Pushups

7-10

60 Second Break
Quick Set 4

Mountain Climber

15-20

Body Weight Lateral Raise

12/10/8

After 3 Roundsof the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete 

A Combination of Weighted and Body-Weight Exercises

Beast-Mode

 
Workout Option - 3

Exercise/Repetitions 

Beast-Mode - 3 Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Quick Set 1

Military Press Seated Dumbbell

12/10/8

Incline Shrug (Dumbbell)

12/10/8

Single Leg Jack Knife

7-10

60 Second Rest
Quick Set 2

Rear Delt Row (cable)

12/10/8

Forearm Side Plank with Twist

1 Minute

Twisting Overhead Press

12/10/8

60 Second Rest
Quick Set 3

Iron Cross

12/10/8

Front Raise Dumbbell

12/10/8

Roll OverCrunches

15-20

60 Second Rest
Quick Set 4

Upright Row (Dumbbell)

12/10/8

Mountain Climbers

15-20

Plank Up Downs

7-10

After 3 Rounds of the above 

High Knees

7 Minutes (20 Sec Intervals)

Complete
 

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