Workout Routine

Off days

by Georgep93

Workouts

Off days

Shoulder rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec

Shoulder rotation

1 sets

Band face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec

Band face pull

1 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
45 sec
2
–
–
1
45 sec

farmer's carry

2 sets

Bottoms-up kettlebell carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
45 sec
2
–
–
1
45 sec

Bottoms-up kettlebell carry

2 sets

Dead Hang

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec

Dead Hang

2 sets

Scapular Pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec

Scapular Pullup

1 sets

Paloff press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec

Paloff press

1 sets

I/Y/T/W raises on the floor

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec

I/Y/T/W raises on the floor

1 sets

Kettlebell halo

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec

Kettlebell halo

1 sets

Shoulder overhead rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec

Shoulder overhead rotation

1 sets

Reverse plank

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Reverse plank

1 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

side plank

2 sets

Leg stretching

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

Leg stretching

2 sets

Cardio

Cardio

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cardio

1 sets