Warmup - Do 2 rounds of:
Air Squat - 15 reps
Cable Row - 12 reps (light weight)
Pushup (1.5 REP) - 9 reps
#1 Seated DB Shoulder Press
4 sets x 12 reps
Use the same weight for all 4 sets.
#2 This is continuous work. Do 6 rounds of:
BB Push Press 2-4-6-8-10-12 reps
DB Reverse Fly 12 reps each round
Double Under 24 reps each round
Use the same weight for all 6 rounds of Push Press.
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