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Exercises

Set 1: 3 rounds
Seated Bent-Over Rear Delt Raise
Seated Bent-Over Rear Delt Raise
10 reps
Rest
Rest
1 minute

Set 2: 4 rounds
Behind-the-neck To Military Press
Behind-the-neck To Military Press
8 reps
Rest
Rest
1 minute

Set 3: 1 round
Transition
Transition
1 minute

Set 4: 8 rounds
French Press
French Press
8 reps
Rest
Rest
1 min 30 secs

Set 5: 6 rounds
Skull Cruscher
Skull Cruscher
25 reps
Rest
Rest
30 seconds

Set 6: 1 round
Transition
Transition
1 minute

Set 7: 4 rounds
Barbell Shrugs
Barbell Shrugs
6 reps
Rest
Rest
1 minute

Set 8: 3 rounds
Upright Row
Upright Row
8 reps
Dumbell Shrugs
Dumbell Shrugs
10 reps
Rest
Rest
1 minute

Set 9: 3 rounds
Close Grip Incline Bench Press
Close Grip Incline Bench Press
12 reps
Rest
Rest
1 minute

Set 10: 4 rounds
CM Tricep Pushdown
CM Tricep Pushdown
8 reps
Rest
Rest
1 minute

Set 11: 3 rounds
Tricep Cable Kickback
15 reps
Rest
Rest
45 seconds

Set 12: 2 rounds
Cable Side Lateral - Double Drop (Each Arm)
Cable Side Lateral - Double Drop (Each Arm)
Reps until failure
Rest
Rest
45 seconds


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