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Day 4
Chest - Shoulders - Triceps
Todays focus is on chest, front and medial shoulders, and tricep muscles. An awesome chest and shoulder workout!
I used to despise shoulder day. Specifically and front or side shoulder muscles.
Many years ago, before being parents, my husband and I would workout together - he's the one who introduced me to bodybuilding and he would choose what we would do each time.
And every time we came around to shoulder day, I would physically grimace. I would end up just going through the motions at light weights, and not really try...
Since then, I've grown. I've learned. I've failed at bench pressing at higher weights.. A goal I wanted to hit. Only to realize that once I actually TRIED shoulder day (consistently), my bench press increased! Whoop Whoop!!
The body works as one machine! You can't sacrifice one area and expect another to get better.
It takes time and patients. Eventually I got over my hatred for shoulder day and now I love it! (Almost as much as back day!)
Today is all about using a barbell, plates, dumbbells, and a flat bench.
These workouts are designed to keep your heart rate up but keep you close to the same area of the gym each day so social distancing won’t disturb your workout.
For each superset choose a moderate weight, a weight you know you can move pretty easily in the beginning. Perform 12 to 15 reps of each movement depending on how you feel today and then do the 30 second cardio and try to keep the same intensity throughout each set. Take a short rest and then continue through 3 to 4 sets, again depending on how you are feeling this day. If the weight you started with seems too easy, you can increase the weight in small increments each set.
Superset One
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Bench Press
Lay on your back on a flat bench engage your abs so your core is tight, keep your feet planted on the ground, grab the barbell with hands wider than shoulder width and un-rack it holding it with straight arms over your chest. Bring the barbell down to your chest then press back up to the starting position.
Upright Row
Holding a barbell with hands in a close grip in front of your body, keeping your shoulders down and back pull your elbows up high, keeping the barbell lower then your elbows and close to your body. Bring it up to chest level with your elbow out high and wide. Pause and slowly control it back down until your arms are straight.
Cardio: Mountain Climbers
In a plank position on your hands and toes, with feet together, bring one knee up toward your chest then return to the starting place and do the same with the other leg. Alternate as fast as possible, like running in place. Keep your back as flat as possible and your hips level with your shoulders. Repeat these for each superset today.
Superset Two
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Close Grip Bench Press
Lay on your back on a flat bench engage your abs so your core is tight, keep your feet planted on the ground, grab the barbell with hands closer than shoulder width and un-rack it holding it with straight arms over your chest. Keeping your elbow close to your body bring the barbell down to your chest then press back up to the starting position.
Chest Fly
Laying on a flat bench with a dumbbell in each hand, raise them up above your chest together, with your palms facing each other. Slowly bring them out to the sides until your wrists are in line with your shoulders, keeping a small bend in the elbows. Engage your chest muscles and bring the dumbbells back together over your chest.
Cardio: Mountain Climbers
In a plank position on your hands and toes, with feet together, bring one knee up toward your chest then return to the starting place and do the same with the other leg. Alternate as fast as possible, like running in place. Keep your back as flat as possible and your hips level with your shoulders. Repeat these for each superset today.
Superset Three
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Shoulder Press
Standing tall with your core tight and squeezing your glutes. Start with holding the weight in your hands that are just wider than shoulder width, at your shoulders, elbows pointed down and in front of you. Press your arms up over your head until they are straight and your elbows are locked out. Slowly return to the start position, bending your elbows and bringing your hands back to your shoulders.
Side Raises
Holding a dumbbell in each hand, with your palms facing each other in front of your thighs, bring them up to each side towards the ceiling until your wrists are at shoulder height. Slowly and with control bring the weight back down in front of you.
Cardio: Mountain Climbers
In a plank position on your hands and toes, with feet together, bring one knee up toward your chest then return to the starting place and do the same with the other leg. Alternate as fast as possible, like running in place. Keep your back as flat as possible and your hips level with your shoulders. Repeat these for each superset today.
Superset Four
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Plate Front Raise To Tricep Extension
Standing straight up, core engaged, with feet hip width apart, hold a weight plate in front of your thighs. Keeping a slight bend in your elbows raise the plate up straight in front of you, pause at shoulder level, then bring overhead, bend your elbows to bring the weight down toward your upper back, keeping your biceps by your ears. Extend your elbows until the plate is back overhead, with most straight ams, bring the weight back down to shoulder level, and then back down to your thighs.
Push Up
Starting in a plank position with your hands on the floor under your shoulders, core engaged and tight, squeeze your butt, and stay rigid throughout the movement. Bend your elbows and lower yourself toward the floor until your elbows are at least 90 degrees and then press yourself back up to straight arms, moving your body as one straight line.
You can do these from your toes or from your knees.
Cardio: Mountain Climbers
In a plank position on your hands and toes, with feet together, bring one knee up toward your chest then return to the starting place and do the same with the other leg. Alternate as fast as possible, like running in place. Keep your back as flat as possible and your hips level with your shoulders. Repeat these for each superset today.
Want More?
There are many free workouts to choose from at workouts.chelseysue.com
And Most of them, if not all, can be modified to use any piece of equipment you have available to you! Switch up your equipment for the same workout and see what a difference each piece makes!
If you are new to working out or it has been a while since you were consistent, start with doing one workout every other day.
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