December 23, 2015

Warm up with some arm circles.  Get that blood flowin :) Then....



1) Seated Shoulder Dumb bell press 3x10 (don't be afraid to go HEAVY!)  


2) Seated Lateral Raises---> Drop sets. ---> Get 3 different sizes of weights.  Start with your heaviest weight and do 8 reps, then drop to your medium weight and do 10 reps, then drop to your lightest weight and do 15 reps.  Perform 3 rounds.  


3) Seated (alternating) Floor to Ceiling Raises  3x10


4) Seated Arnold Press  --->Drop sets. (same as #2)  3 rounds.  


5) Seated Back Flies 6x10




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