WEEKS: 1–2 MONDAY: SHOULDERS, CHEST & TRICEPS

MONDAY: SHOULDERS, CHEST & TRICEPS

Use lighter weight, about 50% to 60% of max. | Rest 30 seconds between sets.

EXERCISE	SETS	REPS
WARM-UP SEAL JACKS	1 MINUTE
WARM-UP JUMP ROPE	1 MINUTE
WARM-UP CRAB TOE TOUCHES	1 MINUTE
PUSH-UPS	3	10
DUMBBELL FLOOR CHEST PRESS	3	15
BODYWEIGHT DIPS	3	10
TRICEPS SINGLE-ARM DB KICKBACKS	3	15 EACH SIDE
OVERHEAD DB TRICEPS EXTENSIONS	3	15
REAR DELT DB FLYS	3	15
ALTERNATING FRONT DB DELT RAISES	3	15
STANDING DB LATERAL RAISES	3	15

WARM-UP SEAL JACKS

Stand with your feet together and arms extended in front of your chest. Jump out, spreading your legs and drawing your arms to the sides. Jump back to start and repeat.
WARM-UP JUMP ROPE

Jump a few inches off the floor, giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Keep your elbows close to your sides as you turn the rope. If you tire out before you finish the workout, drop the rope, but keep your arms and legs going.
WARM-UP CRAB TOE TOUCHES

Start on the floor with your knees bent, your feet hip-distance apart, and your hands placed on the ground behind you. Lift your hips off the ground, keeping your neck in neutral position and your core locked. Lift one leg up and reach towards your toe with your opposite arm, keeping your hips up. Pause before returning to the starting position and swapping legs.
PUSH-UPS OR MODIFIED PUSH-UPS

With your body parallel to the floor in push-up position, place your hands slightly wider than shoulder-width apart. Keep your abs locked in tight. Keeping your body rigid and your elbows close to your sides, lower yourself down towards the floor, then push powerfully through your hands back to full-arm extension.
DUMBBELL FLOOR CHEST PRESS

Lie flat on the floor with a dumbbell in each hand, held above you at arm’s length. Keep your head, torso, and hips pressed on the floor. Slowly bend your elbows and lower the dumbbells to each side of your chest. Pause, then straighten your elbows to return the weights to the starting position.
BODYWEIGHT DIPS

Keeping your torso as upright as possible, grasp the side of the bench with your arms extended. Bend your arms to lower your body while keeping the elbows tight to your sides. As your arms approach a 90-degree angle, press your hands powerfully against the bench to raise your body back to starting position.
TRICEPS SINGLE-ARM DB KICKBACKS

Hold a dumbbell in one hand while taking a split-stance position. Rest your opposite hand on your leg and lean forward. Extend your elbow to a full extension. Your upper arm should remain stationary during the movement. At the top of the movement, squeeze your triceps to get the most out of the rep.
OVERHEAD DB TRICEPS EXTENSIONS

Stand holding a dumbbell in each hand and hold them overhead at full extension. Keeping your arms close in beside your ears, lower the dumbbell in an arc behind your head until your forearms touch your biceps. Return back to starting position, remembering to keep your upper arms stationary throughout the movement.
REAR DELT DB FLYS

To begin, sit on the end of a bench. Hold a dumbbell in each hand with your palms facing each other. Extend your arms in front of you so that they are perpendicular to the angle of the bench. Maintaining a slight bend in your elbows, move the weights out and away from each other in an arc motion while exhaling. Your arms should be elevated until they are parallel to the floor. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
ALTERNATING FRONT DB DELT RAISES

Start by standing upright with your back and torso straight and your feet shoulder-width apart. Take a dumbbell in each hand and rest them in front of your thighs (palms facing your thighs). Begin the movement by maintaining a stationary upper body (no swinging) while you lift/extend one arm up and out in front of your body. Continue to extend the arm until your hand/elbow reach shoulder height or are parallel to the ground. Maintain a slight bend in your elbow and ensure that your palm is still facing down. Remember to squeeze the delt to lift the weight and pause slightly at the top of the movement before you lower your arm back down and repeat with the opposite arm.
STANDING DB LATERAL RAISES

Stand with your torso upright and a dumbbell in each hand with a slight bend in your elbows. Your elbows should be close to your torso, the palms of your hands should be facing your torso, and your feet should be about shoulder-width apart. Keeping your arms slightly bent and your torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling. Feel the contraction for a second and begin to lower the weights back down to the starting position as you inhale.