Performix Ripped Remix Trainer: Day 6

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

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Day 6 is the last training day of the week. 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 will 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 6: Shoulders and Hybrid Training
1

Plate Shoulder Circle

3 sets of 30 sec., rest 1 min.
Plate Shoulder Circle Big To Small Rotation Plate Shoulder Circle Big To Small Rotation

2

Standing single-arm shoulder press

5 sets of 10, 10, 8, 6, 6 reps per arm, rest 1-2 min.
Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press

3

Bent-Over Rear-Delt Raise

5 sets of 15 reps, rest 30 sec.
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

4

Front towel raise

4 sets of 15, 15, 12, 12 reps, rest 30 sec.
Front Dumbbell Raise Using Towel Front Dumbbell Raise Using Towel

5

Barbell behind-the-neck press to military press

4 sets of 12 reps, rest 30 sec.
Push Press - Behind the Neck Push Press - Behind the Neck

Triset
6

Dumbbell Shrug

3 sets of 12 reps
Dumbbell Shrug Dumbbell Shrug

Shoulder Tap

3 sets of 12 reps
Shoulder Tap Shoulder Tap

Dumbbell V-Sit Cross Jab

3 sets of 12 reps
Dumbbell V-Sit Cross Jab Dumbbell V-Sit Cross Jab
Note: Rest 1-2 min. between trisets

Triset
7

Triple Clap Push-Up (or single-clap)

3 sets to failure
Triple Clap Push-Up Triple Clap Push-Up

Battle Ropes

3 sets of 1 min.
Battling Ropes Battling Ropes

Box Jump

3 sets of 1 min.
Box Jump (Multiple Response) Box Jump (Multiple Response)
Note: Rest 1-2 min. between trisets


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