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gf11 Arms and Shoulders | Endurance & Sculpting Program Workout – Week 4
Welcome to my 6-week Arms and Shoulders Endurance & Sculpting Workout Program! This is Week 4 of 6 in the series. My recommendation is that you do each workout in the program 3-4 times in a week, then move on. Start with my Week 1 workout and do it 3-4 times over the period of one week. Then move on to the Week 2 workout, then the Week 3 workout. After that, you will be ready to move on to this Week 4 workout. Next will be Week 5.
Similar to Week 2, you will be using heavier weights and working in intervals. In this blog, I have included short demos of each of the exercises from the workout. You can also dive right into the 11-minute workout if you don’t need the demos.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
After a 1-minute warmup, this workout is a 10 minute interval style workout with one new exercise starting at the top of every minute. There are 4 minutes dedicated to pushups where the goal is to complete 15 reps then rest the remainder of the minute. In all other intervals each exercise is performed for 40 seconds, followed by 20 seconds rest. I used 10 & 15 pound weights.
Full 11-minute Workout Video:
Workout Breakdown:
At the top of each minute a new exercise starts. For the (4 total) minutes of Hands-off Pushups, perform 15 reps as quickly as possible, and rest for the remainder of the minute.
For all other minutes, perform each exercise for 40s followed by 20s rest.
Minutes 1, 4, 7 & 10:
Hands-off Pushup
Lie supine on the floor with your hands directly under your shoulders. Lift your body off the floor keeping yourself straight like a board with your shoulders, hips, knees in alignment. Return to the starting position and arch your back to lift your chest and thighs off your mat.
Modification: Do a regular pushup on your mat, counter or wall
Progression: Increase number of reps
Be careful: Keep back straight and do not arch during the pushup from the floor
Minutes 2, 5 & 8:
Bent Row
Stand hinged at the hip with your back straight. Straighten your arms, with your palms facing in. Bend one (or both) elbow lifting the weight toward your arm pit. Return to the starting position and repeat on the other side.
Modification: Reduce weight or range of motion
Progression: Hinge more so that your back is parallel to the floor
Be careful: Keep your back straight and avoid twisting
