Men:
Military press: 10, 15, 20, 25, 20, 15, 10
Superset 4 sets
Lateral raises 12 x Upright rows 12
Superset 4 sets
Face pulls 10 x Frontal raises 10
Superset 4 sets
Hammer strength shoulder press 8 x Shrugs 15
Ladies:
Dumbell shoulder press- 4 x 10
Superset 4 sets of 12
Lateral raises x frontal raises
Shrugs- 4 x 20
Run 30 minutes
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