Workout 3

Shoulders

SUPER SETS
Complete the following exercises  that are grouped one after the other with no rest. Once the two exercises are complete have a 45 seconds rest.  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

 

• Machine plate loaded shoulder press

• Seated dumbbell lateral raises
   

• Dumbbell shoulder press

• Cable rope upright rows
   

• One arm cable lateral raises 

• Cable rope front raises 
   

• Rear cable flys

• Bent over dumbbell rear flys
   

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   finish with the following 

    3 rounds​

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• Rower 200m

• Ski 200m

• Assault bike 30 seconds

• Battle ropes 30 seconds

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