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The Missouri Miner

Missouri S&T's Student Newspaper
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EST. 1915

Push Day + Shoulder Burnout

Who’s ready for an amazing push day? We’re incorporating chest, shoulders, and triceps in this workout.

Workout by @rachelok_fit:

  1. Around the Worlds: 4x12

  2. Tricep Dips: 4x8-10

  3. Incline Lateral Raise: 3x10

  4. Incline Chest Press: 4x10

  5. Shoulder Press: 3x10

  6. Cable Frontal Raise: 3x10

Let’s not quit here, but give our shoulders a quick, yet effective burnout.

Shoulder Burnout by @hiitburn:

  1. 15 seconds of Lateral Raises

  2. 15 seconds of Alternating Front Raises

  3. 15 seconds of Arnold Press

  4. 15 seconds of Rest and Repeat 3x!

Grab a pair of dumbbells for this one!

We’re almost through with the workout, just one more push! We’re going to incorporate our abs some more, and what I mean by that is throughout the entire duration of this workout, we should be squeezing our core tight, helping our stability and protecting ourselves from injury. However, these last two exercises will be specifically for our core.

Core Superset:

  1. Leg Raises: challenge yourself with hanging leg raises or utilizing the machine

  2. Weighted Side Bend

Complete 10-15 reps (per side) of each exercise and complete 3 rounds!

Now we’re done! Keep it going this week, work hard, and never give up on yourself! You got this!


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