Shoulder, Chest & Triceps Burn.

This past week as chaos spiraled in less than 24 hours from Sunday the 15th to Monday 16th, I decided that I needed to get my “home gym” ready. wp-1584656343380868498126434502751.jpgI’ve always wanted to get a barbell set but I had access to the gym and used it as time for myself. But now, that isn’t an option.

I got this barbell set (max is 100lbs) for only $38.00 in store at Walmart. Online it was $49.99 and originally, it was $59.99. It low in stock online (as you could imagine) but hopefully it goes back in stock.wp-1584656340086546512903834408962.jpgI’ve used it a few times and I love it.

I like that the bar is longer than the ones in Planet Fitness. I feel like it weighs more since the weight is distributed slightly different with the longer bar.

Of course, if you don’t have a barbell, you could use dumbbells.

I’ve included a few “tri-sets” in this workout as well. A tri-set is where you perform three moves with opposing muscle groups back to back without rest in between sets.

It’s intense, a good burn and you get to workout multiple muscle groups at once.wp-15844584192596559295586501677262.jpgYou can rest after one tri-set is complete, typically for 60-90 seconds. Then repeat the set two more times.

If you have any questions, feel free to leave a comment or shoot me an email at SabrinaCL88@gmail.com.

Alright, here’s the workout:


Shoulder, Chest & Tricep Burn

Warm-Up (5 minutes, you could follow this video.)

Set #1:

  • Deadlift to Upright Row – 4 Sets of 10-12 Reps (Barbell)

Set #2: “Tri-Set:” Perform The Set Once Through, Rest, Then Repeat Two More Times For Three Total Sets (Note Reps).

  • Rear Flyes – 10-12 Reps
  • Chest Press w/ Hip Lift – 10-12 Reps (Barbell)
  • Overhead Tricep Extension – 10-12 Reps

Set #3: “Tri-Set:” Perform The Set Once Through, Rest, Then Repeat Two More Times For Three Total Sets (Note Reps).

  • Single Arm Front Raises – 10-12 Reps
  • Tricep Kick Backs – 10-12 Reps
  • Alternating Reverse Lunge w/ Overhead Hold – 12-16 Reps (Barbell)

Set #4: Perform The Set Once Through, Rest, Then Repeat Two More Times For Three Total Sets (Note Reps).

  • Hammer Curl to Overhead Press – 10-12 Reps
  • Alternating Hammer Curls – 12-16 Reps
  • Sumo Squat to Hammer Curls – 10-12 Reps
  • Side Raises –  10-12 Reps

Set #5: Cardio Burst!

  • Swings – 4 Sets of 16-20 Reps

And there you have it.wp-1584656340086546512903834408962.jpgThis workout took me under 40 minutes to complete and my shoulders felt the burn.

Enjoy! 😉

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