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Exercises

Set 1: 1 round
Prayer Hands Reaches
Prayer Hands Reaches
30 seconds
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
15 reps
Shoulder Stretches
Shoulder Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds

Set 2: 4 rounds
Push-Ups
Push-Ups
Reps until failure

Set 3: 4 rounds
Barbell Shoulder Press
Barbell Shoulder Press
12 reps

Set 4: 4 rounds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps

Set 5: 4 rounds
Sit-Ups
Sit-Ups
20 reps
Russian Twists
Russian Twists
30 seconds


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