Shoulders

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1. Arnold Press

  1. AP. CW. 10 reps.
  2. AP. CW. 10 reps.
  3. AP. HW. 8 reps.
  4. AP. HW. 8 reps.

2. Military Press

  1. MP. HW. 8 reps
  2. MP. HW. 8 reps
  3. MP. HW. 8 reps
  4. MP. HW. 8 reps

3. Front Raises

  1. FR. CW. 8 reps.
  2. FR. CW. 8 reps.
  3. FR. HW. 6 reps.
  4. FR. HW. 6 reps.

4. Lateral Raises

  1. LR. HW. 8 reps.
  2. LR. HW. 8 reps.
  3. LR. HW. 8 reps.
  4. LR. HW. 8 reps.

 

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Shoulders

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1. Barbell Front Raises and Dumbbell Front Raises SS

Lift the barbell up to the head

  1. BFR. CW. 10 reps./DFR. CW. 10 reps.
  2. BFR. CW. 10 reps./DFR. CW. 10 reps.
  3. BFR. HW. 8 reps./DFR. HW. 8 reps.
  4. BFR. HW. 8 reps./DFR. HW. 8 reps.

2. Front Raises with a Plate

  1. FRP. HW. 10 reps.
  2. FRP. HW. 10 reps.
  3. FRP. HW. 8 reps.
  4. FRP. HW. 8 reps.

3. Arnold Press Lateral Raises SS

  1. AP. HW. 8 reps./LR. HW. 10 reps.
  2. AP. HW. 8 reps./LR. HW. 10 reps.
  3. AP. HW. 6 reps./LR. HW. 8 reps.
  4. AP. HW. 6 reps./LR. HW. 8 reps.

4. Reverse Fly with Dumbbells

  1. RF. HW. 12 reps.
  2. RF. HW. 12 reps.
  3. RF. HW. 12 reps.
  4. RF. HW. 12 reps.

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Bodyweight (IV)

Young Man Doing Press Ups In Gym

1. Half Burpee with Shoulder Press SS

In push up position with light dumbbells in the hands, jump bringing your feet forward, put the body upright and then, perform a shoulder press with the dumbbells.

  1. HB./SP. 10 reps.
  2. HB./SP. 10 reps.
  3. HB./SP. 10 reps. with 12 sit ups at the end.
  4. HB./SP. 10 reps. with 12 sit ups at the end.

2. Inchworm Hops with Diamond Push Ups

Starting in inchworm position with the feet and hands on the floor and the back up high, little hops forward. Every 5 hops, 1 diamond push up.

  1. IH. 20 hops/DP 4 rep.
  2. IH. 20 hops/DP 4 rep.
  3. IH. 20 hops/DP 4 rep.
  4. IH. 20 hops/DP 4 rep.

3. V-Sit ups with Wide Push Ups

Perform V-sit ups and then turn around face down and perform Wide push ups.

  1. VSU. 20 reps/WPU. 10 reps.
  2. VSU. 20 reps/WPU. 10 reps.
  3. VSU. 20 reps/WPU. 10 reps.
  4. VSU. 20 reps/WPU. 10 reps.

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