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Shoulder Day! (Week 13)

December 29, 2016 @ 8:00 am - 5:00 pm

WARMUP
5+ minutes of elliptical or jump rope

– SUPERSET –
DUMBBELL LATERAL RAISE
5 sets of 30,25,20,15,10
FRONT PLATE RAISE
5 sets of 30,25,20,15,10

– SUPERSET –
SEATED DUMBBELL PRESS
5 sets of 30,25,20,15,10
FRONT TWO-DUMBBELL RAISE
5 sets of 30,25,20,15,10

BENT OVER REAR DELT RAISE
5 sets of 30,25,20,15,10

REVERSE MACHINE FLYES
5 sets of 30,25,20,15,10

DB OR CABLE UPRIGHT ROWS
6 sets of 30,25,20,15,10,5 reps

– SUPERSET –
DUMBBELL SHRUGS
3 sets of 25,20,15
BARBELL SHRUGS
3 sets of 25,10,15

Details

Date:
December 29, 2016
Time:
8:00 am - 5:00 pm