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Description

On the shoulder press, do eccentric reps - one count up, 5 counts down. Lock in and go savage!


Exercises

Set 1: 3 rounds
Seated Dumbbell Press
Seated Dumbbell Press
12 reps
Transition
Transition
10 seconds
Reverse Crunches
Reverse Crunches
25 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Transition
Transition
10 seconds
Bicycle Crunches
Bicycle Crunches
30 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Dumbbell Front Raises
Dumbbell Front Raises
15 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
15 reps
Transition
Transition
10 seconds
V-Ups
V-Ups
20 reps
Rest
Rest
1 minute

Set 4: 2 rounds
Standing Arnold Press
Standing Arnold Press
15 reps
Transition
Transition
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Transition
Transition
10 seconds
Russian Twists
Russian Twists
50 reps
Rest
Rest
1 minute


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