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Strength – Strict standing barbell shoulder press
5×5
- warm up well and get it done
rest 4 min
- Standing dumbbell single arm shoulder push press
3×10 (each side)
- be sure to keep core tight and use lower body to assist it over head
rest 2 min
superset dumbbell front raises and lateral raises (alternating)
3×20
- example, 1 front left, 1 front right, one lateral left and 1 lateral right = 4 reps
- rest about 30 sec between each set
- go for quality and not weight
rest 3 min
3×10 dumbbell reverse raises
- be sure to keep you back straight
rest 5 min
Core – 3×20 dumbbell snatch to windmill
- do one dumbbell snatch then go right into a windmill on that side, do another snatch and windmill on the opposite side = 2 reps
