12/29/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Lateral Raise                     12 reps

EZ Curl Bar Nosebreaker      12 reps

EZ Curl Bar Curl                    12 reps

REST between rounds. 

#3  Do 4 rounds of:

Inverted Row            15 reps

Goblet Squat              10-15-20-25 reps

Then do 4 rounds of:

DB Farmer's Carry         50 meters

Regular Pushup               10-20-30-40 reps

Then do 4 rounds of:

Plank                                       45 seconds

DB Ground to Overhead       8-10-12-14 reps each side