Complete the following exercises  with 30 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

 

• Smith machine shoulder press

• Dumbbell lateral raises

• Arnold presses

• One arm lateral raises

• Cable rope front raises 

• Cable rear flys

• Barbell upright rows

• Rear fly machine

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   finish with the following 

    3 Rounds

    

• Crunches 30s

• Bicycle kicks 30s

• Leg raises 30s

• Planks 1min

• Side planks 30s

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