8/6/22

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 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 15 reps

Add weight for set 2 and set 3.

Use the same weight for set 1 and set 4.

#2  This is continuous work.

Do one round of:

DB Lateral Raise - 30 reps

DB Row - 30 reps each side

Double Under - 60 reps

Standing BB Shoulder Press - 30 reps

Standing BB Curl - 30 reps

Air Squat - 60 reps

Finish all reps of each exercise before moving on to the next exercise.