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Exercises

Set 1: 1 round
Smith Machine Military Press
15 reps
Rest
Rest
20 seconds
Smith Machine Military Press
15 reps
Rest
Rest
20 seconds
Smith Machine Military Press
15 reps
Transition
Transition
1 min 30 secs
Standing Dumbell Alternate Shoulder Press
15 reps
Rest
Rest
20 seconds
Standing Dumbell Alternate Shoulder Press
15 reps
Rest
Rest
20 seconds
Standing Dumbell Alternate Shoulder Press
15 reps
Rest
Rest
20 seconds
Standing Dumbell Alternate Shoulder Press
15 reps
Transition
Transition
1 min 30 secs
Cable Upright Row
15 reps
Rest
Rest
20 seconds
Cable Upright Row
15 reps
Rest
Rest
20 seconds
Cable Upright Row
15 reps
Transition
Transition
1 min 30 secs
Plate Front Raise
12 reps
Rest
Rest
20 seconds
Plate Front Raise
12 reps
Rest
Rest
20 seconds
Plate Front Raise
12 reps
Rest
Rest
20 seconds
Plate Front Raise
12 reps
Transition
Transition
1 min 30 secs
Standing Dumbell Lateral Raise
12 reps
Rest
Rest
20 seconds
Standing Dumbell Lateral Raise
12 reps
Rest
Rest
20 seconds
Standing Dumbell Lateral Raise
12 reps
Rest
Rest
20 seconds
Standing Dumbell Lateral Raise
12 reps
Transition
Transition
1 min 30 secs
Face Pulls
12 reps
Rest
Rest
20 seconds
Face Pulls
12 reps
Rest
Rest
20 seconds
Face Pulls
12 reps


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