Standing bar curl
Grab close and elbows in tight
5 x 8
Leaning side DB lateral 0:28 Play next Play now
4 x 10 each side
Front plate raise holding up and turning left and right. Over exaggerate the the turns.
5 x 30 seconds. Stay up don't let down. Move quick
Rear delt fly machine
Tricep boomerang pushdown.
Warm up with 20 reps
3 x 12 SUPERSET with hands in push-ups 3x12
Watch that head!! Elbows in tight
Warm up with 15 reps (lighter weight here)
5 x 8/10
Standing short bar cable upright row SUPERSET with standing cable curls 5x10
Standing Lateral raises 5x10