Good morning! So, yesterday since my call times were completely different, I just did cardio in the morning for about 45 minutes and switched my leg day to day. Yesterday was pretty much my rest day, and I’m just making Sunday another workout day! Today is friday! Had a good workout! Kinda. I had a nightmare, so I woke up early and couldn’t go back to bed. I went for a cruise in the car then went to the gym. That actually felt nice because I got to clear my mind! Any ways! If you’re still following the program, I’m proud of you.
DAY 19: SHOULDERS
1. SEATED DUMBBELL VICTORY PRESS
2 sets of 15 reps, 30 seconds rest between sets
2. SINGLE-ARM UPRIGHT ROW
1 set of 30 ascending reps per arm
3. HANG CLEAN AND PRESS (SHOWN FROM FLOOR)
10 sets of 3 reps, 30 seconds rest between sets
4. DUMBBELL LATERAL RAISE
6 sets of 5 reps, 30 seconds rest between sets
5. ALTERNATING DUMBBELL FRONT RAISE
5 sets of 6 reps, 30 seconds rest between sets
6. DUMBBELL SHRUG
3 sets of 10 reps, 30 seconds rest between sets
Ascending Reps: 2, 4, 6, 8, 10 reps per arm
CARDIO
Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Steady-State Cardio: 15 minutes
