Monday-Shoulders and Arms

WARM-UP

•  Walking, Jogging, or Rope Jumping
  5 minutes

SUPERSET

•  Push Jerk
  1 warm-up set, 4 sets of 5 reps
•  Standing Dumbbell Upright Rows
  1 warm-up set, 4 sets of 10 reps
  Rest 60-90 seconds between sets

SUPERSET

•  Cable Rear-Delt Flyes
  4 sets of 10 reps
•  Front Cable Raises
  4 sets of 10 reps
  Rest 30-60 seconds between sets

SUPERSET

•  Skullcrushers
  4 sets of 10 reps
•  Drag Curls
  4 sets of 10 reps
  Rest 45-60 seconds between sets

SUPERSET

•  Plank Pull-up 
  3 sets to failure
•  Diamond Push-Ups
  3 sets to failure
  Rest 45-60 seconds between sets

AB CIRCUIT

•  Plank
  1 minute
•  Side Bridge
  1 minute each side
•  Isometric V-Up (shown as regular V-up)
  30 seconds
•  Ab Roller
  20 reps

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