DAY 5: Shoulders and Triceps

DAY 5: Shoulders and Triceps

Warm up: 2-3 sets as necessary

PVC External rotations

PVC Overhead rotations

Circuit #1: 3-4 sets

15 Standing DB Arnold Presses

Single arm lateral raises – 12 per arm

15 Db Tricep Kickbacks

Circuit #2: 3-4 sets

20 Alternating DB front raises

15 DB Around the Worlds

15 BB Overhead extensions

Superset #3: 4 sets

10 alternating shoulder “steering wheels”

10 overhead tricep extensions with plate

Circuit #4: 3-4 sets

Landmine Shoulder Press – 12 per arm

Plank Front raises – 10 per arm

8-10 Divebombers