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Description

Uses Postactivation Potentiation (PAP) to stimulate the CNS, ignite store fat, and viciously attack the shoulders. You'll methodically blow up the entirety of your shoulders while carving out lean definition. Go HAM!


Exercises

Set 1: 3 rounds
Cable Face Pull
Weights: Moderate
Cable Face Pull
12 reps
Transition
Transition
10 seconds
Weights: Moderate
Rear Cable Fly
12 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Right Kettlebell Snatch
Right Kettlebell Snatch
8 reps
Rest
Rest
10 seconds
Left Kettlebell Snatch
Left Kettlebell Snatch
8 reps
Rest
Rest
1 minute

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

Set 4: 3 rounds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Right Arm Kettlebell Swings
Right Arm Kettlebell Swings
30 seconds
Transition
Transition
10 seconds
Left Arm Kettlebell Swings
Left Arm Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 6: 2 rounds
Medicine Ball Slams
Weights: Light
Medicine Ball Slams
50 reps
Rest
Rest
1 minute

Set 7: 2 rounds
Split Stance Barbell Shoulder Press
Weights: Light
Split Stance Barbell Shoulder Press
20 reps


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