Shoulders & Core
When performing each exercise, pick a weight that challenges you, but doesn't sacrifice good form/technique. Rest for 30-60 seconds between sets.
Warm Up-
10 minutes cardio
Cable external rotations 10x4
Superset-
Seated Dumbbell Press 12x2, 8-10x2
Hanging Leg Raises 10x4
Superset-
Upright Cable Rows 15x4
Lateral Dumbbell Raises 15x4
Superset-
Plank Hip Twists 20x3
Up Down Plank 10(5 on each arm)x3
Medicine Ball Front Raises 10x3
Dropset-
Standing Arnold Press til failure x1
Warm Up-
10 minutes cardio
Cable external rotations 10x4
Superset-
Seated Dumbbell Press 12x2, 8-10x2
Hanging Leg Raises 10x4
Superset-
Upright Cable Rows 15x4
Lateral Dumbbell Raises 15x4
Superset-
Plank Hip Twists 20x3
Up Down Plank 10(5 on each arm)x3
Medicine Ball Front Raises 10x3
Dropset-
Standing Arnold Press til failure x1