WOD @allandnieva.me

“Don’t wish for it. WORK for it.”

Shoulder day! If weren’t sore before… you will be today! 🙂

Let’s get to it!

5-day WOD week – week 2, day 4


Warm up: Jump rope always seems to loosen up my upper body, so I did it for 7 minutes.

5-day WOD week – week 2, day 4

Military Press – 7 sets, Rep count, 10, 8, 6, 5, 4, 3, 3

Arnold Press – 4 sets, Rep count, 12 reps/set

*Your palms will start out facing your shoulders in the bottom position and finish facing away from you at the top.

Barbell Shrugs – 4sets, Rep count, 12 reps/set
Shoulder super sets (3 exercises) – take a relatively light weight (I used 12lbs)
  • Dumbbell Front Raise / Lateral Raise / Rear Delt Flye
How to do it:
  • Use one arm at a time.
  • Start with the Front raise, then switch arms.
  • Go back and forth, completing each set, until 3 sets/side are completed
  • No rest
  • Repeat with the Lateral Raises
  • Then bend over a bench and repeat with the rear delt flyes, one arm at a time.

You’ll get a pump like you’ve never had before – it’s intense, but you’ll love how you feel when you’re done.

That’s it! Get a good recovery meal with fast-digesting carbs and sufficient protein for recovery and growth.

See you tomorrow for ARMS!

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