By Myworkouts
Intermediate (2-3 years) | |
38 minutes/day | |
Build Muscle, Gain Strength | |
Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Suspension (TRX), 2 x Dumbbell, Exercise Ball, Handle Resistance Bands, Bodyweight Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Cable Standing Shoulder Internal Rotation | 4 rounds | 30s | 10s | |
1B.Cable Standing Shoulder External Rotation | 4 rounds | 30s | 10s | |
1C.TRX Shoulder Scarecrow | 4 rounds | 30s | 10s | |
1D.Activation Ball Prone Shoulder External Rotation See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Rotator Cuff Dumbbell Raise | 4 rounds | 30s | 10s | |
2B.Dumbbell Front Lateral Raise | 4 rounds | 30s | 10s | |
2C.Standing Cobra Combo | 4 rounds | 30s | 10s | |
2D.Activation Standing Shoulder External Rotation See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Bent Over Low Pulley Rear Delt Fly | 4 rounds | 30s | 10s | |
3B.Standing L Raise | 4 rounds | 30s | 10s | |
3C.Floor Cobra Combo | 4 rounds | 30s | 10s | |
3D.Rotator Cuff Rotations See Exercise Notes | 4 rounds | 30s | 10s |
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