7/27/25

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 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

Add weight for sets 2,3+4.

#2  Do 3 rounds of:

DB Lateral Raise         12 reps

DB Shrug                    12 reps

REST between rounds.      

#3  With a partner, do:

Goblet Squat                         160 reps

Inverted Row                         120 reps

Regular Pushup                     200 reps

DB Ground to Overhead         80 reps each side

Only one partner working at a time. Number of reps is the total 

for both partners. Finish all the reps of goblet squat before you

move on to inverted row.  Finish all the reps of inverted row

before you move on to pushups, etc. Divide up the reps between

partners however you want.