11/30/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 5 reps

Set 1 - 5 reps at 90% of your top weight for the day

Set 2 - 5 reps at top weight for the day  (heavy)

Sets 3 through 6 - 5 reps back down at 90% 

#2  DB Lateral Raise - 3 sets x 12 reps

#3  Do 5 rounds of:

BB Ground to Overhead         6-5-4-3-2 reps

Plank (elbows and toes)         30 seconds 

Inverted Row                          15 reps

Goblet Squat                          15 reps 

DB Farmer's Walk                   50 meters

DB Bench Press                      8-11-14-17-20 reps

Use the same weight for all 5 rounds of DB bench press

REST 1 minute between rounds.