10/20/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press

1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Add weight each set.

#2  Do 2 rounds of:

DB Reverse Fly       15 reps

DB Lateral Raise     15 reps

Plate Front Raise    15 reps

Rest between rounds. 

#3  Do 3 rounds of:

Goblet Squat                             24 reps

BB Push Press                          12 reps

DB Row                                   20-15-10 reps each side

24" Box Jump                           12 reps

Regular Pushup                       24 reps

DB Ground to Overhead           10-15-20 reps each side