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Description

Warm up with five minutes of rowing. Then complete 3 Sets of 12 Band pull aparts and Scapula push ups before starting the dumbbell shoulder press.


Exercises

Set 1: 1 round
Rowing
Rowing
5 minutes

Set 2: 3 rounds
Seated Dumbbell Press
Seated Dumbbell Press
12 reps
Rest
Rest
40 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
40 seconds
Dumbbell Front Raises
Dumbbell Front Raises
12 reps
Rest
Rest
40 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
40 seconds

Set 3: 3 rounds
Cable Lat Pull Down
12 reps
Rest
Rest
40 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
12 reps
Rest
Rest
40 seconds

Set 4: 3 rounds
Left Turkish Get-ups
Left Turkish Get-ups
5 reps
Rest
Rest
40 seconds
Right Turkish Get-ups
Right Turkish Get-ups
5 reps
Rest
Rest
40 seconds


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