Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can make everything 4 sets. Tempo 2-1-2

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• Machine plate loaded shoulder press

• Dumbbell lateral raises

• Barbell upright rows

• Rear fly machine

• Cable rope front raises
  
   

• Dips, if you can not perform these do V-bar pushdowns

• Cable rope tricep pushdowns

• Cable E/Z bar reverse pushdowns

• Cable E/Z bar curls

• Cable rope hammer curls

• Machine bicep curls
   

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   finish with the following 

    3 rounds​

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• Planks 

• Crunches

• Leg raises

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