Shoulders / Traps / Cardio

Warm Up

Treadmill - 100 calories

Rotator Cuff - 3x10-15

Dumbbell lateral raise 3x10-15

Workout

Barbell shrugs

4x12-7 | Tempo 1:1:2:0 | 45 second rest

A bar face pull

4x10-15 | Tempo 1:1:3:0 | 30 second rest

* This version of a face pull is used to target the traps. I like to keep my elbows lower and retract my shoulder blades to get that good squeeze in the traps.

Smith military press (anterior press)

4x12-7 | Tempo 1:0:3:0 | 60 second rest

Dumbbell upright row / Lateral raise

4x10/10 | Tempo 1:0:3:0 | 45 second rest

Dumbbell reverse fly

4x10-15 | Tempo 1:0:2:0 | 30 second rest

Cable front raise

3x12-15 | Tempo 1:0:3:0 | 30 second rest

Cable lateral raise / Rope face pull

3x12-15 | Tempo 1:0:3:0 / 1:1:3:0 | 45 second rest

Cardio

Intervals on the treadmill for 300 calories

#shoulders #traps #cardio