GET RIPPED: THE 84 DAY BLUEPRINT
Home Workouts

Day 53:   Shoulders & HIIT

Day 53: Shoulders & HIIT                  

Superset: - 4 Sets -- 20 reps, on the 4th set go till exhaustion
Elevated Pike Push Ups 
Wing Bird Flaps
Rest -- 60 seconds

Superset: - 4 Sets -- 20 reps, on the 4th set go till exhaustion
Lateral Plank Walks 
Dive Bomber Push Ups  
Rest -- 60 seconds

Superset: - 4 Sets -- 10 reps for the wall walks, 20 reps for the shoulder flys, on the 4th set go till exhaustion
Side Push Ups 
Air Shoulder Flaps To Front 
Rest -- 60 seconds

HIIT - Choose a HIIT workout from the HIIT training guide - 10 to 20 minutes

    • These workouts are designed for use at the home. Each superset should be done with no rest in between the exercises. On the last superset make sure and fatigue your muscles until you cant get another rep out.