UPPER * CORE

Moderate Duration 9 minutes

Target Areas: Shoulders

Equipment: Wall, Dumbbell

Added By Carla Jean Lauter

This is a combination of NF and my own workout. 4 reps.

Exercises

Set 1: 1 round

Wall Push-Ups

10 reps

Dumbbell Bent Over Rows

10 reps

Dumbbell Lateral Shoulder Raises

10 reps

Tricep Extensions

10 reps

Vertical Goblet Squats

10 reps

Set 2: 1 round

Wall Push-Ups

10 reps

Dumbbell Bent Over Rows

10 reps

Dumbbell Lateral Shoulder Raises

10 reps

Tricep Extensions

10 reps

Vertical Goblet Squats

10 reps

Set 3: 1 round

Wall Push-Ups

10 reps

Dumbbell Bent Over Rows

10 reps

Dumbbell Lateral Shoulder Raises

10 reps

Tricep Extensions

10 reps

Vertical Goblet Squats

10 reps

Set 4: 1 round

Wall Push-Ups

10 reps

Dumbbell Bent Over Rows

10 reps

Dumbbell Lateral Shoulder Raises

10 reps

Tricep Extensions

10 reps

Vertical Goblet Squats

10 reps

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells