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Exercises

Set 1: 1 round
Cycling
Cycling
5 minutes
Shoulder Stretches
Shoulder Stretches
1 minute

Set 2: 3 rounds
Rear Shoulder Fly with Band
Rear Shoulder Fly with Band
10 reps
Seated Cable Row
10 reps
Rotational Shoulder Press
40 reps

Set 3: 3 rounds
Kettlebell Hammer Curls
Kettlebell Hammer Curls
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Bench Dips
Bench Dips
30 seconds
Rest
Rest
15 seconds

Set 4: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Shoulder Shrugs
Shoulder Shrugs
30 seconds

Set 5: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
30 seconds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
30 seconds


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