6/14/24

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

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Add weight each set.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3  In any order and any combination, do:

DB Row                                    40 reps each side

EZ Curl Bar Nosebreaker          60 reps

Goblet Squat                            80 reps

Then in any order and any combination, do:

BB Curl                          50 reps

DB Thruster                    75 reps

DB Farmer's Walk           300 meters