28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articlePerform the exercises as a circuit, completing one set of each in sequence without rest in between. Afterward, rest 30 seconds and repeat for six to eight total circuits. Each time through, change your hand position slightly on the press, shrug, and pushup. For example, start with a shoulder-width grip on all three, then move it out an inch on subsequent sets.
SEE ALSO: The Anywhere 28-Day Circuit Workout
Set up spotter bars in a power rack so that after you shrug you can place the bar on the rack at waist height and do your pushups on the bar from there.
The warmup may fatigue you so that you can’t train as heavy during your session. That’s OK—it’s a sign you need to improve your work capacity.
Performing lighter versions of the lifts you’ll do in your workout, or for very low reps so they’re not taxing, prepares the muscles and joints for the ranges of motion you’ll use in the workout as specifically as possible.