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Strength – Seated Dumbbell Shoulder Press
1×12
4×8
1×12
- Go heavy and warm up well
rest 3 min
Up right row
4×8
- go lighter, slow and controlled
- do not use lower body
Superset dumbbell front raises and lateral raises
complete 4 sets:
12 front raises (each side)
rest :30
12 lateral raises (each side)
rest 1 min
- use lighter weight and keep shoulder activated
rest 3 min
Core – side planks
4×40 sec side plank (each side)
rest 20 sec between each set