4/5/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Set 1 - do 4 reps at 90% of your top weight for today

Set 2 - do 4 reps at your top weight

Sets 3,4,5+6 - do 4 reps back down at 90%

#2  Seated DB Lateral Raise - 4 sets x 9 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

Pushup                                   12-15-18-21-24 reps