Shoulder, Chest, and Tricep Workout with Landmine Flies and Running Intervals
1. Warm-Up
Dynamic Stretching: Focus on shoulders, chest, and triceps (2 rounds)
Band Pull-Aparts: 2 sets of 15 reps
Light Landmine Press (Warm-Up): 2 sets of 10 reps (light weight)
2. Main Workout
A. Chest Focus
Landmine Chest Press
Sets: 4
Reps: 10-12
Landmine Flies
Sets: 4
Reps: 10-12
Instructions: Adjust the landmine for chest fly motion, keeping arms slightly bent.
Ring Dips
Sets: 3
Reps: 10-12
800m Run (After Chest Section)
B. Shoulder Focus
Kneeling Landmine Press (Samurai Press)
Sets: 4
Reps: 8-10 per arm
Landmine Lateral Raises
Sets: 3
Reps: 10-12
800m Run (After Shoulder Section)
C. Tricep Focus
Overhead Dumbbell Tricep Extension
Sets: 3
Reps: 10-12
Tricep Pushdowns (Cable or Band)
Sets: 3
Reps: 12-15
800m Run (After Tricep Section)
D. Finisher
Landmine Samurai Press Burnout
Sets: 2
Reps: Max effort per arm (lighter weight)