*Warm-Up 

Gym & Home Workout

(G) Gym
(H) Home

EXERCISE 1

(G & H) Banded lateral raise

Sets: 4 | Reps: 8

EXERCISE 2

(G & H) Alternating arm shoulder press

Sets: 4 | Reps: 5 (each)

EXERCISE 3

Gym & Home (SS) Superset

(G & H) Rear delt upright rows

Sets: 3 | Reps: 10

(G & H) Rear delt press (75 degree bench)

Sets: 3 | Reps: 10

EXERCISE 4

Gym & Home (SS) Superset

(G & H) Band pull aparts

Sets: 3 | Reps: 15

(SS - go into the next exercise)

(G & H) Plate press out

Sets: 3 | Reps: 10

EXERCISE 5

Gym & Home (SS) Superset

(G & H) Scaptions

Sets: 3 | Reps: 12

(SS - go into the next exercise)

(G & H) Front raise

Sets: 3 | Reps: 12

BUILD

(G & H) T-raise

Sets: 2 | Reps: 10

SHRED

(G & H) Thrusters

Sets: 3 | Reps: 12

OPTIONAL: GLUTES TRIGGER SESSION

1 round, 15-20 reps per exercise.

✨Go slow and focus on the movement and getting a good contraction.
This is a pump workout and shouldn’t be fatiguing

(G & H) Banded hip thrusts

Sets: 1 | Reps: 15-20

(G & H) Reverse hypers

Sets: 1 | Reps: 15-20

(G & H) Banded bodyweight squats

Sets: 1 | Reps: 15-20

🎉CONGRATS on finishing
Day 1 of Week 35 - Awesome job! 💪

YOU ROCK!

See you tomorrow for Day 2.