Shoulders / Calves / Biceps / Glutes

Banded up and overs / Seated calf raise

3x10 / 3x12-15 1:2:2:3

Seated dumbbell overhead press / Incline supinated reverse fly

4x12-7 1:0:2:0 / 4x10-15 1:0:2:1

Lateral raise / Face pull / Cross body hammer curl

4x12-7 1:0:2:1 / 3x12-15 1:1:2:0 / 3x12-7 1:1:2:0

*Perform two drop-sets after the 4th set of lateral raise. Drop by 5 lbs after each set and perform as many reps as possible (AMRAP) until you can no longer perform a half rep.

Dumbbell upright row / Cable 21s / Lying hip thrusts

4x25 1:0:1:0 / 3x7-7-7 / 4x12-7 1:2:2:0

#5060minuteworkout