FRIDAY

Warm Up: 5 minutes

- kettle halo: 5R/ 5L

- kettle over head triceps press: 10 reps

Work: Shoulders

- side raise: 40 reps/ add weight: 30 reps/ add weight: 20 reps/ add weight: 10 reps

- rear delt raise: 20 reps/ add weight: 15 reps: add weight/ 10 reps: add weight: 5 reps

- dumbbell or barbell over head press: 5 sets/ 8 reps

Work: Arms: 4 sets/ 10 reps on all

- Triceps: dumbbell skull crusher

- Biceps: dumbbell hammer curl

- Forearms: cable reverse curl

Work: Arms: 2 sets/ 20 reps on all

- Triceps: trx suspension press

- Biceps: barbell curl

- Forearms: barbell wrist curl

Work: Abs

- physio ball ab crunch: 4 sets/ 25 reps

- knees to elbows: 4 sets/ 10 reps

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