How to do: Lying Lateral Raise

Set an adjustable bench to a 30-degree incline and lie on it chest-down with a dumbbell in each hand. Squeeze your shoulder blades together and raise your arms out 90° to your sides so your palms face down and they top position.

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Day 1

17 mins 10 secs, Moderate

Day 2 - Intervals

22 mins 10 secs, Moderate

Day 3 - Full Body

21 mins 30 secs, Moderate

Day 4 - Intervals

23 mins 20 secs, Moderate

Day 5 - Full Body

18 mins 42 secs, Intense

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27 mins 30 secs, Intense

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38 mins 2 secs, Moderate

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40 mins 56 secs, Intense