- Seated barbell shoulder press 3 x 12
- Db side laterals  4 x 12
- Cable side raises 3 x 15
- Alternating dumbbell curls  4 x 10
- Standing rope curl 3 x 15
- Cable straight bar tricep pushdown 3 x 15
- Dips 2 x to failure
- 20 minute stair master

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

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

DB Lateral raises

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls (10 each ar )

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward ( both sets to failure)

Stairmaster

W1/D5 Weight loss -  Shoulders + Arms

W1/D1 Weight loss - Push

W1/D2 Weight loss - Pull

W1/D3 Weight loss - Legs

W1/D4 Weight loss - Chest + Back

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W1/D6 Weight loss - Legs

W2/D1 Weight loss - Push

W2/D2 Weight loss - Pull

W2/D3 Weight loss - Legs

W2/D4 Weight loss - Chest + Back

W2/D5 Weight loss -  Shoulders + Arms

W2/D6 Weight loss - Legs

W3/D1 Weight loss - Push

W3/D2 Weight loss - Pull

W3/D3 Weight loss - Legs

W3/D4 Weight loss - Chest + Back

W3/D5 Weight loss -  Shoulders + Arms

W3/D6 Weight loss - Legs

W4/D1 Weight loss - Push

W4/D2 Weight loss - Pull

W4/D3 Weight loss - Legs

W4/D4 Weight loss - Chest + Back

W4/D5 Weight loss -  Shoulders + Arms

W4/D6 Weight loss - Legs

W1/D5 Weight loss - Shoulders + Arms

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