Categories
Exercises

SHOULDERS

over head press

face pulls

dumbbell lateral raises

arnold press

reverse pec deck

cable lateral raises

front raises

bent over flyes

upright rows

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BUILDING INFRASTRUCTURE

weeks one & two

twice a week

shoulders

dumbbell shoulder press 1×15-20

traps

shrugs 1×15-20

triceps

dumbbell upright extensions 1×15-20

biceps

standing dumbbell curls 1×15-20

rest

15-90 secs

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