LETS WARM UP FIRST
5-10mins x Trainer
2 x dumbbell rotator cuff warm up
2 x 15 push ups
+
Dumbbell Single Arm Lateral Raises
-
sets
4
-
reps
10 TUT
-
rest
1.30 sec
+
Dumbbell Press
-
sets
4
-
reps
12,12,8,8
-
rest
1.30 sec
+
Cable S. Arm Lateral Raises s/s Press Ups
-
sets
4
-
reps
15/15
-
rest
1 min
+
Seated Cable Press
-
sets
4
-
reps
12 Single Arm Press 12 Negative Press 12 Full Press
-
rest
1 min
+
Rope Pulls
-
sets
4
-
reps
12,12,8,8
-
rest
1 min
+
Dumbbell Shrugs
-
sets
4
-
reps
12,12,8,8
-
rest
1 min
+
Bench Press
-
sets
1
-
reps
Failure