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Exercises

Set 1: 4 rounds
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
12 reps
Rest
Rest
1 minute

Set 2: 4 rounds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
10 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
10 reps
Rest
Rest
1 minute

Set 6: 4 rounds
Weights: Moderate
Effort: Vigorous
Machine Upright Rows
12 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Barbell Shrug
Weights: Maximum
Barbell Shrug
10 reps
Rest
Rest
1 minute

Set 8: 4 rounds
Weights: Light
Effort: Vigorous
Cable Lateral Raises
12 reps
Rest
Rest
1 minute


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