Make sure to do 1-2 sets to warm up prior to the working sets. 
Challenge yourself, the last few reps should be a struggle!

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- 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

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Incline dumbbell front raises (prone)

-place chest on bench for support
-holding dumbbell in each hand
-curl the weight up toward you and slowly lower down

DB bicep curls (prone)

Shoulder & arm superset

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

W1/D2  Shoulders & Arms

W1/D1 Leg strength

W1/D3 Cardio & Core

W1/D4 Glutes & Hamstrings

W1/D5 Back & Arms

W2/D1 Leg strength

W2/D2  Shoulders & Arms

W2/D3 Cardio & Core

W2/D4 Glutes & Hamstrings

W2/D5 Back & Arms

W3/D1 Leg strength

W3/D2  Shoulders & Arms

W3/D3 Cardio & Core

W3/D4 Glutes & Hamstrings

W3/D5 Back & Arms

W4/D1 Leg strength

W4/D2  Shoulders & Arms

W4/D3 Cardio & Core

W4/D4 Glutes & Hamstrings

W4/D5 Back & Arms

W1/D2 Shoulders & Arms

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