Performix Ripped Remix Trainer: Day 20

A good pair of shoulders are the perfect cap to a great body. Start building yours right now!

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Day 20 is the last training day of Week 3, and you've definitely earned a break. You'll get tomorrow off, so make sure you bring everything you have to today's workout.

The trisets you'll do today are a hybrid of core, shoulder, and cardio work. They'll punish any weakness you have and teach you what it means to push it. Move from one exercise to the next without rest until you've completed all three moves. Once you've done that, you can take a little breather.

One of the best parts of the Remix trainer is that you don't have to do any boring cardio. Mike has built all the conditioning you need right into the workouts. Your job is to keep the intensity high so your heart rate stays elevated.

Day 20: Shoulders and Hybrid Training

Plate shoulder circle

3 sets of 30 sec., rest 1 min.
Plate shoulder circle Plate shoulder circle


Standing single-arm shoulder press

5 sets of 10, 10, 8, 6, 6 rep per arm, rest 1-2 min.
Standing single-arm shoulder press Standing single-arm shoulder press


Bent-over rear-delt raise

5 sets of 15 reps, rest 30 sec.
Bent-over rear-delt raise Bent-over rear-delt raise


Front towel raise

4 sets of 15, 15, 12, 12 reps, rest 30 sec.
Front towel raise Front towel raise

Barbell behind-the-neck press to military press Barbell behind-the-neck press to military press


Dumbbell shrug

3 sets of 12 reps
Dumbbell shrug Dumbbell shrug

Shoulder tap

3 sets of 12 reps
Shoulder tap Shoulder tap

Dumbbell jab

3 sets of 12 reps, rest 1-2 minutes between trisets
Dumbbell jab Dumbbell jab

Triple clap push-up (or single clap) Triple clap push-up (or single clap)

Battle ropes

3 sets of 1 min.
Battle ropes Battle ropes

Box jump

3 sets of 1 min., rest 1-2 min. between trisets
Box jump Box jump

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