Hey everyone! It’s time again for another Home Workout of the Week. I hope you were able to try out the Tabata workouts over the last couple of weeks and have been feeling good and energized.
We’re going to switch things up a bit this week and focus on three muscle groups that work together with every exercise…Chest, Shoulders, and Triceps! You will get an intense muscle pump when combining these three muscle groups due to the fact that one or more of the muscles will be a secondary mover to the prime mover. In a pushup for example, the prime mover doing the most work are your chest muscles but assisting with the pushup are the muscles of your shoulders and triceps…these are the secondary movers. Combining these muscle groups in a superset will therefore give you a greater pump and work the muscles more to the point of fatigue than doing them separately.
There are many great combinations of muscle groups to consider when designing a workout and the key is to change things often to keep your body guessing and in a constant state of growth and adaptation.
So, give the Chest, Shoulder, Tricep Workout a shot and let me know how you do!
Chest, Shoulder, Tricep Workout
Warm-Up
- 30 seconds of Jumping Jacks
- 10 Spinal Rotations for each side
- 10 Shoulder Circles for each arm
- 10 Pushups
Superset 1
- Side to Side Pushup – 10 to 12 reps
- Shoulder Walkout – 10 reps
- Tricep Dip – 10 to 15 reps
Rest for 60 to 90 seconds then repeat the superset 2 more times
Superset 2
- Stability Ball Pushup – 10 to 12 reps
- One Arm Plank Shoulder Circle – 10 reps forward and backwards for each arm
- Side Tricep Pushup – 10 to 12 reps each side
Rest for 60 to 90 seconds then repeat the superset 2 more times
Superset 3
- Suicide Pushup – 12 reps (change lead hand halfway through the set)
- Alternating One Arm Side Balance Plank – 10 to 12 reps total
- Close Grip Pushup – 10 to 12 reps
Rest for 60 to 90 seconds then repeat the superset 2 more times