Shoulders | Biceps

Lateral raises

8x10 1:0:2:0 : 15 seconds rest

*Pick a weight and stay there the whole time. After you complete each set, do not put the weight down. You will hold the dumbbells for all 8 sets before racking them.

Seated dumbbell overhead press

4x12-7 1:0:2:0 : 30 seconds rest

Incline barbell rear delt row / Face pulls

3x10-12 1:0:2:0 / 3x10-12 1:0:2:0 : 30 seconds rest

Single arm dumbbell upright row / Single arm lateral raise

3x10 1:0:2:0 / 3x10 1:0:2:0

*Once you finish the first exercise, move on to the next exercise with the same arm. Your rest time is while you are doing the other arm.

Single arm reverse cable curl / Single arm cable curl (Face the cable)

3x10 1:1:2:0 / 3x10 1:1:2:0 : 30 seconds rest

*Do both exercises with 1 arm before going to the other arm.