35 Min SHOULDER ARM Home Training 7/1Kane's 173rd Training in 2025.

Описание: 🔥 I used to be 250 pounds at 5'7" — overweight, ashamed, depressed, and trapped in a cycle of emotional eating and self-hate.
💯 I lost 100 pounds of fat — naturally — and now I train to stay strong, healthy, and confident.
📓 This is my raw, unfiltered training journey — no gimmicks, no shortcuts.
🎥 6/24 Kane’s 168th Training in 2025
💪 Total Trainings in 2024: 288 and counting


📅🏋️‍♂️ CYCLE: TABATA Today's Training: Day 4 – Shoulder, Arm
4 Sets: Shoulder Press, Lateral Raise, Bicep Curl, Diamond Push-Up, Upright Row
3 Sets: Negative Diamond Push-Up, Negative Bicep Curl, Negative Upright Row

🕒 35 minutes a day. Warm Up Included.
🔄 After completing Days 1–7, I repeat the schedule — alternating between Strength Circuits and Tabata-style training every round.
40 sec on / 20 sec off.
Tabata uses ~30% lighter weight than strength sets.

📌 Training Schedule
Day 1 – Chest, Delt, Bicep
4 Sets: Ring Push-Up, Bicep Curl, Dip, Upright Row, Palm Squeeze
3 Sets: Incline Bench, Bicep Drag Curl, Negative Bicep Curl

Day 2 – Back, Delt
4 Sets: Pull-Up, Lateral Raise, Neutral Grip Pull-Up, Single Arm Row (R/L)
3 Sets: Close Underhand Pull-Up, Rear Delt Raise, Light/Neg. Lateral Raise

Day 3 – Core, Legs
4 Sets: Leg Raise, Bicycle, Squat (80%), Ab Rollout, Heel Touch, Deadlift, Single Calf Raise, Supermen Plank


Day 4 – Shoulder, Arm
4 Sets: Shoulder Press, Lateral Raise, Bicep Curl, Diamond Push-Up, Upright Row
3 Sets: Negative Diamond Push-Up, Negative Bicep Curl, Negative Upright Row

Day 5 – Legs
4 Sets: Squat, Pistol Squat (L/R), Calf Raise, Bulgarian Squat + Farmer Carry (L/R), Deadlift, Hip Thrust, Hamstring Curl


Day 6 (Optional) – Tabata A 40/20 split cardio heavy
5 Sets: Push-Up/Dip, Pull-Up, Standing Shoulder Press
5 Sets: Diamond Push-Up, Bicep Curl, Ab Rollout

Day 7 (Optional) – Tabata B 40/20 split cardio heavy
5 Sets: Squat, Single Leg Work, Hamstring Curl, Deadlift, Calf Raise
5 Sets: Lateral Raise (Side/Rear), Superman Plank

And repeat.

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