2023/11/22

Shoulders

• 3×10 alt Arnold Press (25/20# DBs)
• 4×12 Upright Row w/ 3s hold at top (15/12# DBs)
• 3×10 Seesaw Shoulder Press (25/20# DBs)
• 3×10 Around the World to Underhand Front Raise (8/5# DBs)
• 2×10 Lateral Raise + Half Lateral Raise (8/5# DBs)
• 3×15 DB Swing (20/12# DBs)
• 4×12 Shoulder Raise (15/10# DB)

Abs

2 Sets

• 12 Kneeling Halos (20# KB)
• 8/8 Half Kneeling Rotations (30# KB)
• 8/8 Kneeling Dig & Chop (20-15# KB)
• 10 X Body Lift (15# KB)
• 12 Plank Pull Throughs (30# KB)
• 10/10 Plank Saw (15# KB)