Light Stretch and Warm Up
500 reps of Jump Rope
Arnold Press 15 x 45lb, 12 x 50lb, 10 x 55lb, 8 x 60lb, 6 x 65 lb. Face pulls with resistance bands 20 reps. Good weight, Pump out that last set.
Machine Military Press 6 x 185lb, Full Frontal Raise 12 x 60lb, Lying 1-Arm Side Lateral Raise 12 x 25lb. Last set of military press was rough, make sure you go deep and extend to the top and lock it out.
I broke up the last set of exercises into 2 groups due to the availability of equipment.
1 Arm Lateral Raise (Dumbbell) 8 x 30lb, 1-Arm cable Lateral Raise 20 x 30lb.Make sure you go unbroken.
Barbell Shrug and Hold 15 x 135lb, Lateral Raise 100 x 10lb. (1st Set 50 reps, pause 50 more reps, 2nd set 30, 30, 30, 10, 3rd set 40, 30, 30, 4th set 25, 25, 25, 25) I never put the weight down during rest period. Feel the burn!!
Abs 3 sets Hanging Leg Rotation 10 reps
Cardio 1 Mile run in under 8 minutes.