- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm up

Seated dumbbell shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W4/D4  Shoulders and Calves

W1/D1 Full Body

Marcio Varela

W1/D3 Full Body

W1/D5 Full Body

Let’s goooooo!!!! Amazing workout 🦍🦍🦍🦍

W2/D1 Upper body

W2/D2 Lower body

W2/D4 Upper body

W2/D5 Lower body

🦍🦍🦍🦍🦍🦍 haven’t pushed myself like this in a while !

W4/D4 Shoulders and Calves

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