Shoulders and arms 💪🏻

Warm up- (I usually do around 4-5min on the rowing machine)

*pick a weight that you can complete the reps and sets with but is also challenging*

•10 min EMOM - 10 reps Shoulder press 

•5x lateral Raises

•6x10 

- drag Curls

- Heavy! Alternating Dumbbell Curls (5 each earn)

•6x25 

- Smith Machine tricep extention 

- Hammer Curls 

•100 reps walk outs (split up as you please but complete as quickly as possible) 

•5x30sec bench hand step ups (30secs work, 1 minute rest)