Shoulders, Chest & Triceps Superset Workout // Day 6 HR12WEEK 2.0

Shoulders, Chest & Triceps Superset Workout is Day 6 in Heather Robertson‘s 12 Week Program. This is a good upper body workout but not Heather’s best. It felt more metabolic to me than anything else but there are some solid strength exercises. I did get a good workout but this is not one I will ever return to. I didn’t enjoy it as much as I normally enjoy her workouts plus, even though my upper body did get some decent strength work, I am used to more. Since it is only 47 minutes, I used one of Heather’s Daily 10 workouts to round out my hour (Day 14 Cardio Kickboxing). Between the two workouts I burned 437 calories. I do love the long, thorough relaxing stretches Heather is including in her 12 Week Program workouts.

There are 6 supersets in this workout. Each superset is done 3 times before moving on to the next superset. The exercises are each done for 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. For some of the moves (not all) that have impact, Heather shows a low impact variation.

Shoulders, Chest & Triceps Superset Workout is 47:19 minutes; 4 minute warm up and 4:50 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5, 10 and 15 pound dumbbells. The weights listed below are what I used.

Superset 1:

1. Front & side raise (alternate one straight arm front raised with one straight arm side raise) (8# DBs)
2. Weighted jacks (jack the legs while pushing DBs overhead in time with legs) (5# DBs)
3. Repeat 1 & 2 two more times

Superset 2:

1. Chest press (lay on mat with knees bent and close to glutes, raise hips into bridge and hold isometrically while doing doing chest press) (22.5# DBs)
2. T-push ups (one push up then rotate into side plank, reaching top arm to ceiling, alternate sides with one push up between each side plank)
3. Repeat #1 & 2 two more times

Superset 3:

1. Skull crushers (lay on back with knees bent and feet on mat close to glutes, raise hips into bridge and hold isometrically while doing skull crushers) (11# DBs)
2. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
3. Repeat #1 & 2 two more times

30 second rest

Superset 4:

1. Overhead press combo (start w/ DBs at shoulder level w/ palms facing each other, push DBs overhead then do one double arm overhead tricep extension/French press then lower arms back to start) (12# DBs)
2. Boxer jacks (jack the legs while doing alternating weighted front punches) (5# DBs)
3. Repeat #1 & 2 two more times

Superset 5:

1. Tricep kickbacks (hinge forward at waist and do double arm tricep kickbacks) (13# DBs)
2. Tricep push up
3. Repeat #1 & 2 two more times

Superset 6:

1. Walking plank (alternate straight arm plank w/ elbow/forearm plank)
2. Inchworm & hop (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and jump, raising arms overhead)
3. Repeat #1 & 2 two more times

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.