Welcome to No Excuse Workout #5. In this week we are going to perform super sets and drop sets to really fill those muscles with blood. This will help force them to grow with the limited amount of time we have to train.

***Consult your physician before starting any exercise routine***

Day 2 week 2

Warm up:

• Arm circles x 10-20 front and back
• Shoulder dislocates x 10-15. Just grab a PVC pipe or Broom stick and with your hands wide hold the the pipe in front of you with your arms straight bringing your arms up and over your head finishing with your hands and pipe behind you on lower back. Now simply reverse that and repeat.
• Shoulder wall slides x 10-15
• Pec Stretch in door jam x 30 sec – 1 min per side

Workout:

• Block Push ups with 2 sec squeeze at top. 4 sets x 10-15 reps 90 sec rest. These are the same as regular push ups except you will place blocks under your hands for a greater range of motion. You can use books or yoga blocks if you don’t have access to blocks or anything else that allows your chest to sink lower than your hands. The kneeling alterations still apply here if you can’t perform them in the regular fashion.
• Super set Close grip push ups and Lying DB triceps extensions. 4 sets x 10/15 reps. 90 sec rest. You are simply going to perform the close grip push ups and as soon as you are done go right into lying triceps extensions. This is a super set. Again, if you don’t have DBs you can use gallons of water.
• Lateral raises with 50% drop set. 3 sets x 15/15 reps. 90 sec rest. The 50% drop is very simple. For example lets say you are using 10 lb DBs for the first 15 reps. The drop set will be with 5 lb DBs for the 2nd 15 reps in that set. If you don’t have DBs just use bottles of water or cans of food and then just your arms as the drop set. This is a total of 30 reps per set so I suggest starting light and feeling it out from there.
• Seated over head triceps extensions. 3 x 20. 1 min rest. These are very simple. Hold a weight in you hands and press it straight over your head, then bend your elbows allowing the weight to go behind your head getting a good stretch in your triceps and extending back up.

Stretch:

• Door jam stretch for chest. 1-2 min each side.
• Across body shoulder stretch 1 min each side.
• Triceps stretch 1 min each side.

Please share with your friends and on social media If you enjoyed the No Excuse Workout #5.
We will be posting the new workouts up every Tuesday, Thursday and Saturday.

If you have ANY questions please leave a comment.

For a calorie guide and healthy protein treats go HERE

To start at day 1 go HERE