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Offseason Week 8: Day 4

Offseason Week 8: Day 4

March 2, 2017

Heavy Shoulder / Abdominal Work

 

Warm Up: 
Stationary Bike: Jog 1 min / Walk 1 min = 1.5 miles
----walk 3.5 / 5.0 - jog 5.5 / 0.0
 

Super Set #1
Straight Bar Single Arm Squat & Press (3 x 8) x 3 sets each arm
Front Raises: 3 x 10
Abdominal: Agility Ball Circular Holds: 10 circles right / left
 

Super Set #2
Straight Bar Upright Row: 3 x 10
Front Raise: 3 x 10
Abdominal: Seated Med Ball Rotating Slams (10 each side) x 3 sets


Super Set #3
DB Single Arm Shoulder Press: 3 x 10 x 3 sets
Dumbell Front Squat: 3 x 8
Weighted Seated V Ups (10lbs) 3 x 15


Super Set #4
DB Shrugs: 3 x 10
Weighted Seated V Ups (10lbs) 3 x 15
 

Workout time: 1:15min