Name: Playbook - Chad Hackman - Shoulders/Arms/HIIT
Uploaded: 2021-01-18T11:46:14.688Z
Duration: 60 min
Description: Shoulders/Arms/HIIT

Hands should be a little wider than shoulder width. Keeping your back straight, push the bar over your head and back to your chin. Feet should be shoulder width.

Standing Barbell Shoulder Press

Seated Dumbbell Lateral Raise
High Cable Reverse Fly

Back straight. Arms go out to your sides with a slight bend in the elbow.

Seated Dumbbell Lateral Raise

Grab the knob of a cable with the opposite arm. Do the same on the other side. Keeping your arms straight, pull them back until your hands are in line with your shoulders.

High Cable Reverse Fly

Superset 1

Straight Bar Pressdown
Overhead Rope Extension

Start with an overhand grip with your thumbs on top of the bar. Keeping your elbows tight to your sides, press the bar down until your arms are fully extended. Break 90 degrees when you come back up.

Straight Bar Pressdown

Grab the rope with a thumbs down grip. Spin so the rope is behind you. At the bottom of the movement, start with the handles together. As you pull up, pull apart at the same time.

Overhead Rope Extension

Superset 2

Grab the widest part of the EZ Bar attachment with an underhand grip. Curl the bar up to your shoulders, keeping the elbows tight to your sides the entire time. Don’t use your back for momentum.

EZ Bar Cable Curl

Grab the rope with a “thumbs up” grip. Start the bottom of the movement with the handles together and then pull apart as you come up. Keeping your elbows tight to your sides the entire time.

Rope Hammer Curl

Superset 3

Start in a high plank position with your feet together. Jump your legs forward and apart. Jump up with your feet together and burpee back.

Burpee Squat Jack

Shoulders/Arms/HIIT

1mor

Legs and Core

Back and Biceps

Melissa Flanagan

Chest and Triceps

Leg Workout

Thanks for your knowledge and workouts.  I can be anywhere (Carlisle, pa) and still get a wonderful workout in!

Beth

Week 1 Day 3

Thanks for helping me make modifications on the HIIT.

The workout was great and left me sore for 2 days. I like that the supersets kept me busy so I couldn’t stand around. The squat jacks at the end were icing on the cake!

Shoulders/Arms/HIIT

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