• Exercise 1- Lateral raises. Form focused.
  • Exercise 2- Rear delts. Form focused (make sure you feel it there and are not using your back)
  • Exercise 3- Press. Dumbell or barbell, Last set is high reps constant tension.
  • Exercise 4- Upright rows. VERY high reps. Fast pace. PAIN!
  • Exercise 5- Circuit mid, rear then press. Fast pace high rep, lots of blood. PAIN
  • All exercises, 4 sets 12-15 reps