1
Treadmill Jog
2
3
Shoulder Barbbell Press
4 Supersets
Deltoid Exercise
30sec rest
Bicep Exercise
15
Set 1
12
Set 2
10
Set 3
10
Set 4
4
5
Dumbbell Upright Row
4 Supersets
Deltoid Exercise
30sec rest
Bicep Exercise
15
Set 1
12
Set 2
10
Set 3
10
Set 4
6
7
Side Cable Raise
4 Supersets
Deltoid Exercise
30sec rest
Bicep Exercise
15
Set 1
12
Set 2
10
Set 3
10
Set 4
8
9
Front Plate Raise
4 Supersets
Deltoid Exercise
30sec rest
Bicep Exercise
15
Set 1
12
Set 2
10
Set 3
10
Set 4