Shocktober 2024 Workout Calendar
30 Minute Back, Biceps, Shoulders & Anterior Workout - STRONGAF #18
21-Jan-2022
Estimated Calories Burned:
141-285
Equipment Needed:
Dumbbells
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - ISO Curl Twist Press Holds L (1x 25lbs + 30lbs)
02 - In & Out Mowers L (35lbs/15.9kg)
03 - Shoulder Shrug Press (2x 35lbs/15.9kg)
04 - HEAVY Sumo D-Lifts (2x 35lbs/15.9kg)
05 - ISO Curl Twist Press Holds R (1x 25lbs + 30lbs)
06 - In & Out Mowers R (35lbs/15.9kg)
07 - Shoulder Shrug Press (2x 35lbs/15.9kg)
08 - HEAVY Sumo D-Lifts (2x 50lbs/22.7kg)
09 - Side Step Curls (2x 25lbs/11.3kg)
10 - Back Fly Curls (2x 25lbs/11.3kg)
11 - HEAVY Kneeling Rows (2x 50lbs/22.7kg)
12 - Table Twist Press L (25lbs/11.3kg)
13 - Side Step Curls (2x 25lbs/11.3kg)
14 - Back Fly Curls (2x 25lbs/11.3kg)
15 - HEAVY Kneeling Rows (2x 50lbs/22.7kg)
16 - Table Twist Press R (25lbs/11.3kg)
17 - MAX DB Curls (2x 25lbs/11.3kg)
18 - Step-Back Deadlifts (2x 35lbs/15.9kg)
19 - HEAVY Slow Mowers L (50lbs/22.7kg)
20 - Laying Lat Pulls (2x 10lbs/4.5kg)
21 - MAX DB Curls (2x 25lbs/11.3kg)
22 - Step-Back Deadlifts (2x 35lbs/15.9kg)
23 - HEAVY Slow Mowers R (50lbs/22.7kg)
24 - Laying Lat Pulls (2x 10lbs/4.5kg)
25 - L2R Back Fly Step Press (2x 25lbs/11.3kg)
Cool-Down
Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.
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