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Weighted, Body Weight & Beast-Mode Exercises 

M1-D6: SHOULDERS

"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 6

M1-D6

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

PERFORM EXERCISES FROM TOP TO BOTTOM  AND REPEAT FOR 4 TOTAL ROUNDS

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

ROUND ONE (R1)=15 REPS, R2=12 REPS, R3=10 REPS, R4=8 REPS

60 SECOND BREAK BETWEEN SETS

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

Workout Option - 1

Exercise/Repetitions 

Weighted - 4 Total Rounds

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

Superset Set 1

Lateral Raise (Dumbbell)

15/12/10/8

Shoulder Press (Barbell)

15/12/10/8

60 Second Break
Superset Set 2

Shrugs (Dumbbell)

15/12/10/8

Seated Rear Delt Raise

15/12/10/8

60 Second Break
Quick Set 3

Plank Jack 

1 Min

Single Lateral Raise

15/12/10/8

60 Second Break
Superset Set 4

Twisting Overhead Press

15/12/10/8

Rear Lateral Raise

15/12/10/8

After 4 Sets of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 4 Total Rounds 

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

Superset Set 1

Crab Walk 

1 Min

Plank Raise, Tap, Crunch

15/12/10/8

60 Second Break
Quick Set 2

Roll OverCrunches

25

Pike Pushups

15/12/10/8

60 Second Break
Quick Set 3

Down Dog Crunch

15

Sheet Row

15/12/10/8

60 Second Break
Quick Set 4

Wide Grip Table InvertedRow 

15/12/10/8

Mountain Climber

15/12/10/8

After 4 Sets of 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 - 4 Rounds

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

Quick Set 1

Single Lateral Raise

15/12/10/8

Shrug (Barbell)

15/12/10/8

Military Press (Barbell)

15/12/10/8

60 Second Rest
Quick Set 2

Rear Delt Row (Dumbbell)

15/12/10/8

Forearm Side Plank with Twist

1 Minute (30 Sec Each Side)

Iron Cross

15/12/10/8

60 Second Rest
Quick Set 3

Rear Delt Row (Cable)

15/12/10/8

Shrugs Incline

15/12/10/8

Shoulder Press Dumbbell

15/12/10/8

60 Second Rest
Quick Set 4

Upright Row (Dumbbell)

15/12/10/8

Bicycle Crunch

25 Each Side

Lateral Raise (Dumbbell)

15/12/10/8

After 4 Sets of the above 

High Knees

7 Minutes (20 Sec Intervals)

Complete
 

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