( Perform with Light Weight )
Barbell Up-Right Row 3 x 12 - 15
Seated / Standing Dumbbell Press 3 x 10 - 12
Dumbbell Side Raise 3 x 15
Dumbbell Front Raise 3 x 15
Machine Shoulder Press 3 x 25
Plate Raise 3 x 15
For beginners, focus on the repetition and it is okay to perform it with lighter weight.
( Perform with Heavy Weights )
barbell Up-Right Row 3 x 15
Seated / Standing Dumbbell Press 5 x 6 - 12
Dumbbell Side Raise 5 x 15 - 10
Dumbbell Front Raise 15 x 10
Machine Shoulder Press 3 x 20
Plate Raise 3 x 12
For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.
Challenge yourself by minimizing your rest time.
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