Strength – seated dumbbell shoulder press
1×10
4×4
1×10
rest 3 min
barbell up right row
4×8 Slow and controlled
rest 4 min
dumbbell lateral raises
4×10 (each side)
rest 3 min
dumbbell front raises
4×10 (each side)
rest 3 min
Core – windmills
2×10 (each side)
rest 2 min
side planks
4×35 sec each side