7/31/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps 

Seated DB Shoulder Press - 12 reps 

Goblet Squat - 12 reps 

#1  Seated DB Shoulder Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 21 reps

Add weight for set 2 and set 3.

Use the same weight for set 1 and set 4.  

#2  In any order and any combination, do:

DB Lateral Raise - 40 reps

DB Row - 30 reps each side (60 pound DB, or heavier)

Double Under - 100 reps

Then rest 2 minutes, then in any order and any 

combination, do:

Standing BB Shoulder Press - 60 reps

Standing BB Curl - 60 reps

Air Squat - 60 reps

Same BB and same weight for shoulder press and curls.

This should be pretty light.