1
2
3
Smith Overhead Press
4 Supersets
Deltoid Exercise
No rest
Bicep Exercise
Tricep Exercise
12
Set 1
12
Set 2
10
Set 3
10
Set 4
4
5
6
Alternating Deltoid Raise
4 Supersets
Deltoid Exercise
No rest
Bicep Exercise
Tricep Exercise
12
Set 1
12
Set 2
10
Set 3
10
Set 4
7
8
9
Front Plate Raise
4 Supersets
Deltoid Exercise
No rest
Bicep Exercise
Tricep Exercise
12
Set 1
12
Set 2
10
Set 3
10
Set 4
10
11
12
Standing Dumbbell Press
4 Supersets
Deltoid Exercise
No rest
Bicep Exercise
Tricep Exercise
12
Set 1
12
Set 2
10
Set 3
10
Set 4
13
Afternoon Run