General Warm Up

10 Min Row, Bike, Stairs, Jog, or Skierg @ moderate pace

Then:

2×10 Shoulder Dislocate

Then:

25 Slow controlled Strict Dumbbell Press

25 Reverse Fly

25 dumbbell Bench Press

25 Skull Crusher

3 rounds

Complete in 15 Min

Use wight light enough to get through all the reps in 15 min

Then:

10 Strict Press

10 Bench Press

10 Inverted Row off barbell in squat rack  (plank pull) (cover picture)

10 Rounds

Use 50% 1 RM on your numbers

Rest as little as possible

Then:

20 Lateral Raise @ 2 x 5-10 lb dumbbells.

3 sets

Rest 30 seconds between sets

Then:

20 Front raise @ 2 x5-10 lb dumbbell

3 sets

Rest 30 seconds between sets

Then:

Max Push Ups in 5 Min

Then:

10 Min cardio cool down