DB Reverse Fly - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
Air Squat - 10 reps
#1 Seated DB Shoulder Press - 3 sets x 12 reps
Same weight all 3 sets. Go heavier than 11/20/20.
#2 This is continuous work. Do 4 rounds of:
DB Lateral Raise - 10 reps
EZ Curl Bar Nosebreaker - 10 reps
Unweighted BB Back Squat - 15 reps
Standing BB Overhead Hold - 30 seconds
Standing BB Curl - 10 reps
18" DB Step Up - 5 reps each side
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