OS Gym

SHOULDER AND TRAPS WORKOUT

WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg throughs – failure for 30 sec WORKOUT Seated BB shoulder press( hold up for 4 counts in Drop sets)– 12D8,10D8,8D8 Cable shoulder press(start from the same weight you left above): 4×8…...

SHOULDER AND TRAPS WORKOUT WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg thr…

CHEST AND TRICEPS WORKOUT

WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- failure WORKOUT BB flat bench press: 12D8, 10D8, 8D8 BB floor press (at 65-80% of 1RM): 5×3 Decline cable fly( hold down for 4 counts): 3xfailure Incline DB chest press ( hold up for 4 counts): 12,10,8,8…...

CHEST AND TRICEPS WORKOUT WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- f…

Legs(squats) and BACK WORKOUT

WARM UP 5-10 mobility routine Scorpion stretch Child’s pose to cobra World’s greatest stretch Hamstring stretch 3 Rounds Chair sit – 30 sec Jump squats – 15 Walking lunges – 20 WORKOUT BB Back squats (60-70% of 1RM)– 5x4 Leg Extension (hold up for 6 counts): 3×15 DB heel elevated Goblet squats (feet touching and hold down for 4 counts): ...

Legs(squats) and BACK WORKOUT WARM UP 5-10 mobility routine Scorpion stretch Child’s pose to cobra World’s greatest stretch Hamstring stretch 3 Rounds Chair sit – 30 sec Jump squats – 15 Walking lunges – 20 WORKOUT BB Back squa…